May 19, 2015

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Happy Birthday Daniel A, Brad B and Mary F!

CrossFit
Strength: Back Squat
10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
*Based off Back Squat 1RM

WOD: For Time
Row 1000m
30 Toes to Bar
50 Kettlebell Swings (70/53)

CrossFit 101
WOD: For Time
“Murph Prep”
Run 800m

— then —

3 Rounds of:
15 Push Ups
15 Air Squats

— then —

Run 800m

Competitor
Strength/Skill:
1) Clean off Blocks 5 x2 @ 80%
2) Split Jerk 5 x 2 @ 80%
3) Behind the Neck Push Press 4 x 5 @ 80%

WOD: For Time
Run 800m
30 Muscle Ups
Run 800m

CrossFit Prep
Lifts: Back Squat and Bench Press
Skills: Pistols