July 24, 2015

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CrossFit
Strength:
Back Squat 1×5 at 60% 1RM
Back Squat 1×5 at 65% 1RM
Back Squat 1×5 at 70% 1RM
Back Squat 1×5 at 75% 1RM

WOD: 5 Rounds for Time
20 Wall Balls (20/14)
10 Deadlifts (225/155)

CrossFit 101
Strength/Skill: One Max Rep Set
*Strict Pull Ups With Pronated Grip
*Strict Pull Ups with Mixed Grip
*Strict Pull Ups with Supinated Grip
*If you use assistance, use same level across.

WOD: For Time
“Hot Buns”
100m Walking Lunge
800m Run
100 Air Squats

Teen Weightlifting
1) Deadlift 5RM
2) Strict Press 10-10-10