July 27, 2015

Happy Birthday Trevor O’

CrossFit
Strength:
Back Squat 1×5 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×2 at 80% 1RM
Back Squat 1×2 at 90% 1RM
Back Squat 1×1 at 95% 1RM
Back Squat 1×1 at 103% 1RM

WOD: 3 Rounds for Time
50 Double Unders
50 Sit Ups
*12:00 Time Cap

CrossFit 101
Strength: Got Pull Ups Day 1
1) Active Shoulder Hang 3 x 60 seconds
2) Inverted Row 3 x 10
3) Farmer’s Walk 3 x 160ft (53/35)

WOD: 5 x 3:00 AMRAP
3 Dumbbell Snatch Right Arm (choose load)
3 Dumbbell Snatch Left Arm
6 Push Ups
9 Air Squats
*1 Minute Rest Between Rounds

Teen Weightlifting
Coach’s Surprise!