March 12, 2015

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CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: Bench Press 5-5-5
*Use heaviest weight possible for each set

WOD: As Many Reps as Possible in 15 Minutes
Burpee 2 Minutes
Double Unders 1 Minute

CrossFit Prep
Lifts: Sumo Deadlift High Pull and Push Press
Skills: Box Jumps and Explosiveness

CrossFit Endurance
WOD: For Total Time
Run 800/700/600/500/400/300/200/100m
*Teams of 2. 1 person works, 1 person rests. Each partner does each segment.

Incendia Barbell
1) 3 x 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 65%
2) 4 x 2 Power Clean @ 75%
3) GHD Sit Ups 3 x 20