June 3, 2015

Happy Birthday Kristi M!

CrossFit
Strength: 5 x 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
*Use heaviest weight possible for each set

WOD: For Time
100 Double Unders
25 Wall Balls (20/14)
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls

CrossFit 101
WOD: 4 Rounds for Time
Run 400m
50 Double Unders

Competitor
Strength/Skill:
1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses
2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses
3a) 4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00
3b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up) – rest 2:00

WOD: EMOM x 14:00
10 Chest to Bar Pullups
40 Double-Unders