June 25, 2014
Happy Birthday Amanda C, Karis R, and Samantha S!
CrossFit
Strength: Power Clean 5×3
*Use same weight for each set. Add 2.5 to 5 lbs from last time.
WOD: For Reps
- Every minute on the minute, perform 10 Thrusters.
- Continue until you can no longer complete the 10 reps in one minute.
- Men (75)/Women (45)
CrossFit 101
Pre: A single set of max rep Wall Balls
WOD: For Rounds
- 4 Minute AMRAP
- 1 Dumbbell Thruster
- 1 Lateral Burpee
- (Increasing ladder: 1/1, 2/2, 3/3, 4/4….continue as long as you can in 4 minutes)
— Rest 4 Minutes —
- 4 Minute AMRAP
- 1 Dumbbell Thruster
- 1 Lateral Burpee
- (Increasing ladder: 1/1, 2/2, 3/3, 4/4….continue as long as you can in 4 minutes)
— Rest 4 Minutes —
- 4 Minute AMRAP
- 1 Dumbbell Thruster
- 1 Lateral Burpee
- (Increasing ladder: 1/1, 2/2, 3/3, 4/4….continue as long as you can in 4 minutes)
Competitor
Strength:
1) Every 90 seconds for 15 minutes:
High Hang Clean + Power Clean + Clean
2) Every 1 minute for 5 minutes:
1 Back Squat
3) Every 2 minutes for 6 minutes
1 Back Squat
4) Max Rep Back Squats @ 80%
WOD: 4 Rounds, Each for Time
10 Thrusters (135/95)
20 Chest to Bar Pull Ups
30 Russian Kettlebell Swings
40 Double Unders
*Rest 4 minutes between each round