June 2, 2015

CrossFit
WOD: Each Round for Time
4 x 1000m Rows

CrossFit 101
WOD: 10 Minute AMRAP
10 Burpees
20 Wall Balls (20/14)

— Rest 5 Minutes —

800m Run

Competitor
Strength/Skill:
1) 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65
2a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec.
2b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

WOD: 3 Rounds for Time
12 Dual KB Thrusters 24/16kg
18 TTB
24 Split Jumps (each jump counts 1 rep)

CrossFit Teens
WOD: 3 Rounds, 1 Minute per Station
Ball Slam (25)
Box Jump (24/20)
Kettlebell Swing (Russian 35/26)
Pull-up
Air Squat