June 10, 2014

Strength: Back Squat 3×5
*Add 2.5-5 lbs from last week

WOD: For Rounds
“Death by Pull Up”
Complete 1 Pull Up in the first minute, 2 Pull Ups in the second minute, 3 Pull Ups in the third minute and continue until you are no longer able to complete the round.

CrossFit 101
Skill: Squat Mobility

WOD: 5 Rounds of 3 Minute AMRAP
3 Dumbbell Snatch (Right Arm/Choose Load)
3 Dumbbell Snatch (Left Arm/Choose Load)
6 Push Ups
9 Air Squats
*1 Minute Rest Between Rounds

CrossFit Prep
Lifts: Power Clean, Squat Clean, Clean & Jerk

Skills: Rope Climbs and GHD Sit Ups