June 5, 2015

Happy Birthday Chris H and Keafer Z!

CrossFit
Strength:
Back Squat 1×10 at 60% 1RM
Back Squat 1×10 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×8 at 75% 1RM

WOD: For Time
10-1 Chest to Bar Pull Ups
1-10 Ball Slam (40/25)

CrossFit 101
WOD: 4 Rounds for Time
Walking Lunge 50m
50 Sit Ups

Competitor
Strength:
1) Hang Snatch 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 75%
2) Hang Clean 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 75%
3) Jerk 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 75%

WOD: Coach Holland Special