June 18, 2014

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Happy Birthday Monica M & Breanna Z!

CrossFit
Strength: Bench Press 10-10-10
*Use heaviest weight possible for each set

WOD: For Time
21-15-9
Deadlift (225/155)
Pull Up

CrossFit 101
WOD: 4 Rounds for Time
Row 500m
*Rest 3 minutes between rounds

Competitor
Strength:
1) EMOM x 15
1 High Hang Clean + Clean (choose load: 65 to 85% of 1RM)
2) EMOM x 5
1 Back Squat (choose load: 40%-50%-60%-70%-80% of 1RM(
3) 80% Back Squat x Max Reps

WOD: For 2 Cycles
6 Minute AMRAP
10 Burpee Box Jump Overs
15 Deadlifts (225/155)
20 Pull Ups
25 Wall Balls (20/14)
30 Double Unders
*Rest 4 minutes between cycles