July 19, 2013

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Happy Birthday Zach O!

CrossFit
Strength: Power Clean 3-3-3-3-3 (Use heaviest weight for each set)

WOD: For Time
30 Handstand Push Ups
40 Pull Ups
50 Kettlebell Swings (53/35)
60 Sit Ups
70 Burpees

CrossFit 101
WOD: “Dirty 30”
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (53/35)
30 Lunges
30 Knees to Elbows
30 Push Press (25/15 lb dumbbells)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Competitor
Strength:
1) EMOM for 5 Minutes: 2 Hang Squat Cleans @ 70%
2) 30 Minutes to establish a 1RM HBBS

WOD: Same as CrossFit