June 25, 2014

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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