June 1, 2015

Happy Birthday Jason B!

CrossFit
Strength:
Back Squat 1×8 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×6 at 80% 1RM
Back Squat 1×6 at 85% 1RM

WOD: 5 Rounds For Time
9 Deadlifts (135/95)
6 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)

CrossFit 101
WOD: 18 Minute EMOM
Minute 1: Row for Calories (20/15)
Minute 2: 12 Ball Slams (40/25)
Minute 3: 10  Burpees

Competitor
Strength/Skill:
1) 3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%
2a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00
2b) 4X5 + 1XME Back Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

WOD: For Time
40 Ground to Overhead (135/95)
Run 800m
Row 1200m

CrossFit Teens
1) Back Squat 7RM
2) Bench Press 5-5-5
*Use heaviest weight possible for each set