June 10, 2015

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Happy Birthday Eme M!

CrossFit
WOD 1) EMOM x 14
Row for Calories (20/15)
Burpees (15/12)

— Rest 2 Minutes —

WOD 2) EMOM x 14
Wall Balls (20/14)
Kettlebell Swings (53/35)

Finisher: Tabata Hollow Rock

CrossFit 101
WOD: For Time
“1/2 Servais-ish”
Run 800m

— then —

3 Rounds
19 Pull Ups
19 Push Ups
19 Burpees

— then –

400m Plate Carry (45/25)

Competitor
Strength/Skill:
1) Snatch balance
1×3@60%, 1×3@70%, 1×3@80%, 1×3@75%, 1×3@80%, 1×3@85%

2) Clean grip lift off
1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%

3) Jerk balance
1×3@50%, 1×3@60%, 1×3@65%-3, 1×3@70%, 1×3@75%, 1×3@70%

4) Front squat
1×3@60%, 1×3@70%, 1×3@80%, 1×3@75%, 1×3@80%, 1×3@85%