March 3, 2015

Happy Birthday Crystal G and Collin R!

CrossFit
Strength: Back Squat 10-10-10
*Use heaviest weight possible for each set

WOD: 12 Minute AMRAP
“Rahoi”
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

CrossFit 101
WOD: EMOM x 18
Minute 1: 10 Med Ball Cleans (20/14)
Minute 2: 10 Kettlebell Swings (53/35)
Minute 3: 10 Hand-Release Push Ups
— Repeat for 6 Rounds —

Competitor
WOD: For Time
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 Dumbbell Squat Cleans (45/30)
Run 400m

Incendia Barbell
1) 5 x 1 Power Snatch + Squat Snatch @ 80%
2) 5 x 1 Clean @ 85%
3) 4 x 1 Thruster @ 75%