July 6, 2015

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Happy Birthday Deanna C, Jessica G and Eric H!

CrossFit
Strength: 3 Position Snatch 5 x 1 @ 70%

WOD: Every Minute on the Minute
“Bergeron Beep Test”
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Continue until you cannot complete the work in the minute. If less than 5 minutes, rest 2 minutes and try again.

CrossFit 101
Strength/Skill: 5 Sets (Not for Time)
20 Russian Kettlebell Swings (heavy)
10 L-Seated Dumbbell Press
45 Seconds Hollow Rock or Hold
*Rest as needed between sets

WOD: Every 6 Minutes for 18 Minutes
10 Dumbbell Push Pres (choose load)
20 Box Jump Overs (24/20)
400m Run

Teen Weightlifting
1) Back Squat
2) Bench Press