July 25, 2014

Happy Birthday Heather S!

CrossFit
Strength: Find your Front Squat 3RM

WOD: For Time
100ft Walking Lunge
21 Pull Ups
21 Sit Ups
100ft Walking Lunge
18 Pull Ups
18 Sit Ups
100ft Walking Lunge
15 Pull Ups
15 Sit Ups
100ft Walking Lunge
12 Pull Ups
12 Sit Ups
100ft Walking Lunge
9 Pull Ups
9 Sit Ups
100ft Walking Lunge
6 Pull Ups
6 Sit Ups

CrossFit 101
WOD: 5 Rounds for Time
30 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees

Competitor
Strength:
1) Front Squat 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%
*Rest 2 minutes between sets

2) Every 2:00 for 16:00
1 Squat Clean + 1 Front Squat + 1 Split Jerk
*Choose load. Build to heaviest set.

WOD: 5 Rounds for Time
3 Power Cleans (185/135)
6 Front Rack Lunges (185/135)
9 Burpees

CrossFit Swimming
Skills & Drills with Marshall