July 9, 2015

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 2 Rounds For Time
“Karen’s Evil Sister”
75 Wall Balls (20/14)
75 Double Unders
*Single Unders Scale 2:1

CrossFit Teens
Strength: Snatch Balance 2-2-2-2-2
WOD: 5 Rounds for Time
“Mini Rowing Nancy”
Row 250m
10 Overhead Squats

CrossFit Prep
Lifts: Back Squat, Front Squat, Overhead Squat
Skill: Kipping Pull Ups

Incendia Endurance
WOD: For Time
2 Mile Run (400m segments)
200 Double Unders
1 Mile Run (400m segments)
100 Double Unders
800m Run (400m segments)
50 Double Unders
*Perform in Teams of 2

Incendia Strongman
1) Bangin’ Deadlifts
2) Heavy Kettlebell Snatches
3) Carry Your Best Bud Home

Barbell
1) Pause Snatch 5 x 2
2) Push Press + Power Jerk + Split Jerk 1-1-1-1-1