July 16, 2015

Happy Birthday Brett H and Lisette Q!

CrossFit/Competitor
REST DAY

CrossFit 101
Strength/Skill: 4 Rounds
L-Seated Dumbbell Press x 8
Single Leg Hip Bridge x 10 each leg
Side Plank (45 seconds each side)

WOD: EMOM x 21:00
3 Wall Climbs
10 Box Jump Overs (24/20)
10 Toes to Bar
*RX+ 12-15 BJO and 12-15 T2B. Choose number of reps and keep it the same each round.

CrossFit Prep
Lifts: Clean & Jerk, Snatch Pulls
Skill: Handstand Hold

CrossFit Teens
1) Snatch 1 Rep Max

2) WOD: 3 x 4:00 AMRAP
5 Snatches (75/55)
7 Deadlifts
9 Box Jump Overs

Incendia Endurance
WOD: For Time Minus Rest (13:00)
Run 3000m (200-300-400-600-600-400-300-200)

Rest:
1:00 after 200
1:30 after 300
2:00 after 400
2:30 after 600
2:30 after 600
2:00 after 400
1:30 after 300

Incendia Strongman
1) Deadlift 1RM
2) Bench Press 3/3
3) Stone Over Shoulder

Incendia Barbell
1) Pause Snatch 5 x 2
2) 5 x 1 Push Press + 1 Power Jerk + 1 Split Jerk