May 12, 2015

CrossFit
Strength: 7 x 1 Power Clean + 1 Push Press + 1 Jerk
*Heaviest weight possible.

WOD: For Time
“2012 OC Throwdown Floater WOD”
15 Kettlebell Swings (70/53)
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
— Rest 2 Minutes —
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps

CrossFit 101
WOD: For Total Calories
EMOM x 24:00
1) Row for Calories (20/15)
2) 10 Burpees
3) 15 Box Jumps (24/20)

Competitor
Strength/Skill:
1) Clean Off Blocks 2-2-2-2-2
2) Split Jerk 2-2-2-2-2
3) BTN Push Press 5-5-5-5
4) Ring Dips 4 x ME

WOD: For Time
“2015 Regionals Event 7”
15 Musle Ups
5 Rep Clean Ladder
M: 205-225-245-255-265
F: 135-145-155-165-175

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pull, Med Ball Clean
Skill: Muscle Up Progressions