June 4, 2014

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Happy Birthday Jessie M!

CrossFit
Strength: Power Clean 5×3
*Use same weight for each set

WOD: 20 Minute EMOM
Odd: Row for Calories (15/12)
Even: 10 Kettlebell Swings (70/53)
*Men – 15 calories, Women – 12 calories

CrossFit 101
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps (24/20)
Sit Ups

Competitor
Strength:
a) Back Squat 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

b) Front Squat 5 @ 60@, 5 @ 65%, 5 @ 65%, 5 @ 65%

WOD: 3 Rounds for Time
400m Run
9 Muscle Ups
12 Power Snatches (115/75)