July 1, 2014

CrossFit
Strength: Shoulder Press 3×5
*Add 2.5 lb from last time

WOD: 4 Rounds for Time
Row 500m
Rest 3 Minutes

CrossFit 101
Skill: Take 10 minutes before the WOD to practice gymnastic skill of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD: 7 Rounds for Time
7 Dumbbell Push Press (choose load)
7 Pull Ups
7 Burpees

Competitor
Skill: EMOM x 12
Minute 1: Strict Toes to Bar x 6-8 reps
Minute 2: Handstand Hold x 45 seconds
Minute 3: Unbroken Double Unders x 40-50 reps

Strength:
1) Every 2 Minutes for 16 Minutes
1 Push Press + Power Jerk + Split Jerk

2) Shoulder Press 1 x 10 @ 70% 1RM

WOD: Coaches Choice

Prep
Lifts: Strict Press, Push Press, Push Jerk, Split Jerk

Skills: Handstand Push Ups, Ring Dips