June 28, 2016

CrossFit
Strength: EMOM x 10:00
2 Power Snatch

WOD: For Time
“Cake by the Ocean”
200m Single Arm Overhead Kettlebell Walk (53/35), then
3 Rounds of:
25 Kettlebell Swings
15 Assault Bike Calories

CrossFit 101
Strength:
Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5

WOD: For Time
“We Can’t Run, So We’ll Do Burpees….Again”
15 Shoulder Press (95/65)
30 Bar Facing Burpees
15 Push Press
20 Bar Facing Burpees
15 Push Jerk
10 Bar Facing Burpees

Incendia Barbell Club
1) Clean & Jerk 1×5 @ 80%
2) Jerk Balance 3-3-3-2-2