May 14, 2014

CrossFit
Strength: Power Clean 5×3
*Use same weight for each set
*Add 5# from last week.

WOD: 5 Minute AMRAP
3 Deadlifts (275)
7 Push Press (115)

CrossFit 101
WOD: 7 Minute AMRAP
7 Box Jumps (24/20)
7 Burpees
7 Kettlebell Swings (53/35)

Competitor
Strength: Every 30 seconds for 7 minutes, 1 power snatch @ 85% of 1RM

Skill: Max Effort Strict Handstand Push Ups + Max Effort Kipping Handstand Push Ups
*Do not come off wall between strict and kipping

WOD: Same as CrossFit