June 4, 2015

Happy Birthday Cortney D, Bernadette E and Jesse M!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
“GI Jane”
100 Burpee Pull Ups

CrossFit Teens
Strength: EMOM x 10
1 Power Clean + 2 Front Squats

WOD: 10 Minute AMRAP
5 Power Cleans
10 Toes to Bar
15 Air Squats

CrossFit Prep
Coaches’ Choice

Incendia Endurance
WOD: 2 Rounds for Time
Run 400m
Run 300m
Run 200m
Run 100m
Run 200m
Run 300m
Run 4oom
*2 person teams relay style. 3:00 rest between rounds.

Incendia Strongman
Week 2 of the Deadlift Challenge
1) Dumbbell Bench Press 5 x 8
2) Dumbbell Bent Over Row 5 x 8
3) Dynamic Deads 5 x 5
4) Stone/Boulder/Sandbag Over the Shoulder

Incendia Barbell
1) 2 Power Cleans @ 80% EMOM x 7
2) Snatch Grip Push Press 5-5-5
3) Snatch Pull 4 x 3