July 22, 2014

Happy Birthday Shane Mc, Andrea P, and Marcie S!

CrossFit
Strength: Split Jerk 3-2-2-2-1-1-1-1
*Use heaviest weight you can for each set

WOD: For Time
21-15-9
Power Clean (135/95)
Bar-Facing Burpee

CrossFit 101
“Teamwork Tuesday”
WOD: For Time
100 Burpees
100 Two Handed Dumbbell Ground to Overheads
100 Burpee Box Jump Overs

*In teams of 2, complete 100 total reps of each movement. Teammates may partition the reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count toward the total.

Designated resting positions: Burpees – Dumbbells extended overhead, Dumbbell Ground to Overhead – Hanging from pull up bar, Box Jump Overs – Plank from Elbows

Competitor
Skill: EMOM x 12
Minute 1 – Strict Muscle Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Unbroken Double Unders x 50 reps

Strength:
a) Every 1:30 for 15:00
1 Split Jerk (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

b) Shoulder Press: 5@80%, 4@85%, 3@90%, 2@95%

WOD: Team Surprise

CrossFit Prep
Lifts: Snatch (power and squat)

Skill: Fun with rings