May 19, 2016

May 19, 2016

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CrossFit/Competitor
Rest Day

CrossFit 101
WOD: AMRAP x 23:00
“Harper”
9 Chest-To-Bar Pull-Ups
15 Power Cleans (135/95)
21 Air Squats
400m Run with plate (45/25) 

CrossFit Teens
Strength: Bench Press
*Work to heavy single in 10 minutes, then 80% for 5×3

WOD: Every 3 minutes for 15 minutes
75 single unders/ 25 double unders
7 Pullups/Ring Rows
7 Hang Clean & Jerks

Endurance
WOD: 10 Rounds Each With a Partner
Run 300m
*One partner works while one partner rests

Strongman
Warm Ups: 100ft Death Crawl Row

WOD: AMRAP of
10 Stones Over Shoulder
10 Tire Flips
*GHD Sit Ups any time you break

Gymnastics
Movements: Handstands and Core