March 9, 2015

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

WOD: 10 Minute AMRAP
15 Wall Balls (20/14)
30 Double Unders
*Unbroken wall balls

CrossFit 101
WOD: 4 Rounds for Time
Row 500m
15 Goblet Sqauts (70/53)
10 Burpee Broad Jumps (10ft)
— Rest 2 minutes between rounds —
*Scale weight accordingly and jump as far as you can

Competitor
Strength:
1) 5 x 1 Power Snatch + Squat Snatch at 80%
2) 5 x 1 Clean @ 85%
3) 4 x 1 Thruster @ 75%

WOD: Same as CrossFit