January 8, 2015

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CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Time
50 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 Burpees
10 Push-up (hand release)s
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pull, Clean Pulls

Skill: Rope Climbs

CrossFit Teens
Strength: Snatch 1-1-1-1-1
*Use heaviest weight possible for each set

WOD: For Time
30 Snatches (53/35)
30 Deadlifts (115/85)

CrossFit Endurance
Warm Up: Speed & Strength Drills

WOD: For Time
Run 800m
Run 700m
Run 600m
Run 500m
Run 400m
Run 300m
Run 200m
Run 100m
*Teams of 2, one person works at a time to complete all runs.

Incendia Barbell
Coach BV’s Choice