May 21, 2015

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 4 Two Minute Rounds for Total Reps
30 Wall Balls (20/14)
Max Rep Box Jumps in Remaining Time
*1 Minute Rest Between Rounds 2 and 3

Post: 3 x 3 Minute AMRAP
Burpee to 6 Inch Reach
*Rest 3 Minutes Between Cycles

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

CrossFit Teens
Strength: Front Squat 5-5-5
WOD: 10 Minute AMRAP
Run 200m
16 Kettlebell Sumo Deadlift High Pulls
8 Burpees

Incendia Endurance
WOD: For Total Time
Run 3 Miles (400m splits. Each will do 4 x 400m)
Row 3000m (500m splits. Each will do 2 x 500m)
*Teams of 3

Incendia Strongman
1) Bench Press
2) Axle Deadlfit
3) Bent Over Rows

Incendia Barbell
1) Clean From Blocks 5 x 1
2) Split Jerk 2-2-2-2-2
3) Snatch Pull 3-3-3-3-3