June 12, 2015

CrossFit
Strength:
Back Squat 1×8 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×8 at 75% 1RM
Back Squat 1×8 at 80% 1RM

WOD: For Time
50 Box Jumps, 24/20 in
25 Handstand Push-ups
40 Box Jumps, 24/20 in
20 Handstand Push-ups
30 Box Jumps, 24/20 in
15 Handstand Push-ups
20 Box Jumps, 24/20 in
10 Handstand Push-ups
10 Box Jumps, 24/20 in
5 Handstand Push-ups
*24 Minute Time Cap

CrossFit 101
WOD: 12 Minute AMRAP
Row for Calories (20/15)
30 Russian Twists (40/25)
100ft Bear Crawl

Competitor
Coach Holland’s Choice

CrossFit Teens Weightlifting
1) Deadlift 7RM
2) Strict Press 5-5-5