July 25, 2016

CrossFit
WOD: For Time
21-15-9
Thrusters (95/65)
Pull-ups

Strength: Back Squat 3 x 8

CrossFit 101
WOD: For Reps
3 rounds, 1 min per station of:
Jumping Alternating Lunge
Dumbbell Snatch (40/25)
KB Weighted Box Step Ups (35/26)
Russian Twist (20/14)
Ball Slam (40/25)
Rest

Barbell Club
1) Muscle Snatch (3×2)
2) Hang Snatch + Snatch Balance (3 Sets of 1+1)
3) Snatch (1-1-1-1-1 Increasing)