July 14, 2014

Happy Birthday Trent B!

Strength: Front Squat 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 12 Minute AMRAP for Total Reps
200m run
Max Rep Strict Pull Ups
*Round ends when you come off the pull up bar or when you kip the pull up

CrossFit 101
WOD: For Time
“Dumbbell Fran”
Dumbbell Thrusters (choose load)
Pull Ups

1) EMOM x 6
1 1/4 Front Squat
*Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes

2) Every 2 Minutes for 12 Minutes
1 Hang Snatch + 1 Snatch (Squat)
*Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch. Same weight all sets, drop bar between reps!!!!!!!

3) Every 2 Minutes for 10 Minutes
5 Back Squats
*Same weight used last Monday

WOD: For Time
20 Overhead Walking Lunges (95/65)
15 Pull Ups