July 16, 2014

0

Happy Birthday Brett H! 

CrossFit
Strength: EMOM x 10
1 Power Snatch + 2 Overhead Squats
* Build up over the 10 sets

WOD: 12 Minute AMRAP
200m Run
Max Rep Ring Dips
*Set ends when you come off the rings
**Scale to banded or bar dips

CrossFit 101
WOD: For Time
Row 1000m
50 Burpees

Competitor
Strength:
1) Every 1:30 for 10 minutes
1 Power Clean + Front Squat + Clean
*Build up over the 10 sets

2) EMOM x 5
1 Back Squat
*Choose load

3) Every 2:00 for 6:00
1 Back Squat
*Choose load

4) Max Rep Back Squat @ 85%

WOD: 3 Rounds for Time
20 Russian Kettlebell Swings (70/53)
10 Box Jumps (30/24)
— Rest 2 Minutes —
Row 500m
50 Over-the-Rower Burpees