March 19, 2015

Happy Birthday Jessy R!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: As Many Reps as Possible in 12 Minutes
Double Under 3 Minutes
10m Shuttle Run 3 Minutes
Double Under 2 Minutes
10m Shuttle Run 2 Minutes
Double Under 1 Minute
10m Shuttle Run 1 Minute

CrossFit Prep
Lifts: Deadlift, Squat Clean & Thruster
Skill: Ring Dips

Endurance
WOD: 2 Rounds for Time
200 Double Unders
1-Mile Run (i.e. 8x200s, 4x400s, 2x800s)
100 Sit-Ups
1K Row
*Teams of 2, one partner works and one partner rests

Strongman
WOD: Lifting Heavy Sh*t

Barbell
1) 1 Push Press + 1 Push Jerk + 1 Split Jerk : 3×1 at 65% 1RM
2) Power Clean : 4×2 at 75% 1RM