June 17, 2014

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Happy Birthday Jessica C, Noelia Mc, Sondra M, Linda P, and Lu P!

CrossFit
Strength: Back Squat 3×5
*Use 80% of last 3×5

WOD: 5 Rounds for Time
5 Power Cleans (185/135)
20 Double Unders

CrossFit 101
WOD: 4 Rounds for Time
20 Box Jumps (24/20)
12 Burpees
200m Overhead Plate Walk (45/25)

Competitor
Skill: Strict Handstand Push Up 3 x Max Rep

Strength:
a) Every 1:30 for 15 Minutes
2 Split Jerks (choose load)
* Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

b) Shoulder Press 5 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 85%, 3 @ 85%, 3 @ 85%, 10 @ 60%
*Rest 2 minutes between sets

WOD: Same as CrossFit

CrossFit Prep
Lifts: Snatch Balance, Dumbbell Snatch, Squat Snatch

Skill: Pull Ups

CrossFit Endurance
Skills & Drills