March 24, 2015

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CrossFit
WOD 1) AMREP x 3 Minutes
20 Calorie Row
15 Thrusters (95/65)
20 Bar-Facing Burpees
15 Box Jumps (30/24)
20 Kettlebell Swings (70/53)
15 Overhead Squats (95/65)
20 Toes to Bar

— Rest 1 Minute —

WOD 2) AMREP x 6 Minutes
20 Calorie Row
15 Thrusters (95/65)
20 Bar-Facing Burpees
15 Box Jumps (30/24)
20 Kettlebell Swings (70/53)
15 Overhead Squats (95/65)
20 Toes to Bar

— Rest 1 Minute —

WOD 3) For Time
20 Calorie Row
15 Thrusters (95/65)
20 Bar-Facing Burpees
15 Box Jumps (30/24)
20 Kettlebell Swings (70/53)
15 Overhead Squats (95/65)
20 Toes to Bar

CrossFit 101
Pre: EMOM x 9
10 Goblet Squats (choose load – 3111 tempo)
10 Arch to Hollow Swings on Pull Up Bar
10 L-Seated Dumbbell Shoulder Press (choose load)

WOD: For Time
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Competitor
Strength: 5 x 1 Power Snatch + 1 Squat Snatch @ 80%

WOD: Same as CrossFit

CrossFit Prep
Lift: Snatch
Skill: Class Vote

Barbell
1) 5 x 1 Power Snatch + 1 Squat Snatch @ 80%
2) Clean Pull 3-3-3
3) Weigthed Pull ups 5-5-5