June 4, 2016

WOD: 30-20-10
Kettlebell Swing (70/53)
Goblet Squat

CrossFit 101
WOD: 4 Rounds for Total Reps
“BV’s Saturday Special”
Assault Bike Calories (0:45/0:15)
Wall Balls (0:45/0:15)
Box Jumps (0:45/0:15)
Dumbbell Snatch (0:45/0:15)

WOD: 5 Rounds for Time
“Thrusting Lynne”
AMRAP Bench press @BW
AMRAP Pull ups, any style
AMRAP Thrusters 135/95

Barbell Club
1) Snatch (1-1-1-1-1)
*Build up to a heavy single over 10 minutes, then take off 2.5-5kg for two singles, then take off 2.5-5kg off that for two singles

2) Clean and Jerk (1-1-1-1-1)
*Same as snatch

3) Front Squat (1-1-1-1-1)