March 12, 2014

CrossFit
Skill: Single Max Set of Wall Balls
Men – 25# slam ball
Women – 20# med ball

WOD: For Time
Run 800m
25 Kettlebell Swings (70/53)
Run 400m
25 Ball Slams (40/25)
Run 800m

CrossFit 101
WOD: For Reps Per Round
3 Rounds, 1 Minute Per Station
Row for Calories
Toes to Bar
Ball Slam (40/25)
Box Jump (24/20)
Air Squat
Rest

Competitor
Strength:
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5# (that’s 10# total from week 1).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5# (that’s 10# total from week 1).

WOD: 4 Rounds for Reps
1:00 ME Step Down Box Jumps 24/20″
1:00 ME Deficit HSPU 6/4″
1:00 ME Muscle-Ups
1:00 Rest