June 8, 2015

Happy Birthday Emily C and Ryan S!

CrossFit
Strength:
Back Squat 1×8 at 65%1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×6 at 80% 1RM
Back Squat 1×6 at 85% 1RM

WOD: 15 Minute AMRAP
Run 200m
10 Lateral Burpees Over Bar
5 Thursters (135/95)

CrossFit 101
WOD: For Time
100 Double Unders
21 Kettlebell Swings (53/35)
21 Burpee
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees
100 Double Unders

Competitor
Strength/Skill
1) 3 Position Snatch Double (2 reps from each position – power position, hang, floor) – 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%
2a) 5X3 TTB + 4 Pull-ups + 5 C2B Pull-ups – rest 2:00
2b) 4X5 + 1XME Back Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

WOD: For Time
21 Power Cleans 135/95#
50′ Handstand Walk
21 OHS 135/95#
15 Power Cleans 135/95#
50′ Handstand Walk
15 OHS 135/95#
9 Power Cleans 135/95#
50′ Handstand Walk
9 OHS 135/95#

Teen Weightlifting
1) Back Squat 7RM
2) Bench Press 5-5-5