June 29, 2015

Happy Birthday Kristina K, Michell S and Dustin T!

CrossFit
Strength:
3 Position Snatch 5 x 1 at 70%
*Same weight across

WOD: 7 Rounds for Time
7 Power Snatches (95/65)
7 Box Jumps (30/24)

CrossFit 101
Strength/Skill: 3 Rounds
Single Leg Deadlift x 8 reps each leg
Russian Kettlebell Swings x 15 reps
Bottom’s Up Kettlebell Walk x 40ft each arm
*Rest 45 seconds between movements

WOD: For Time
“Dumbbell Fran”
21-15-9
Thruster (choose load)
Pull Up

Teen Weightlifting
1) Back Squat 5RM
2) Bench Press 5-5-5