May 13, 2014

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Happy Birthday Justin C and Chelsea G! 

CrossFit
Strength: Back Squat 3×5
*Add 5-10 lbs from last week

WOD: For Time
Row 500m
150 Double Unders
50 Burpees

CrossFit 101
WOD: 4 Rounds for Reps
Against a 3 minute clock, complete the following:

  • 400m Run
  • Max Rep Dumbbell Shoulder to Overhead

Rest exactly 2 minutes and repeat.

Competitor
Strength: Back Squat
4@80%, 3@85%, 2@90%, 1@95%, then max reps @ 85%

WOD: Same as CrossFit

CrossFit Prep
Lifts Learned: Med Ball Cleans, Power Cleans, Squat Cleans
Skills: Handstand Push Ups, Double Unders