June 30, 2015

CrossFit
Strength:
Back Squat 1×5 at 70% 1RM
Back Squat 1×5 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×3 at 90% 1RM
Back Squat 1×1 at 100% 1RM

WOD: 5 Rounds for Time
6 Thrusters (45/33)
12 Jumping Squat (45/33)
18 Air Squats
36 Double Unders
*2 Minutes Rest Between Rounds. 22:00 cap.

CrossFit 101
WOD 1) Row 1000m

WOD 2) For Time
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

CrossFit Teens
Coach Amanda’s Choice

CrossFit Prep
Lifts: Shoulder Press/Push Press/Push Jerk
Skill: Pistols

Barbell
1) Clean From Blocks 5 x 2
2) Snatch Balance 1-1-1-1-1
3) Snatch Pull 4 x 3