May 22, 2015

0

Happy Birthday Matt R!

CrossFit
Strength:
Back Squat 1×10 at 60% 1RM
Back Squat 1×8 at 65% 1RM
Back Squat 1×8 at 70% 1RM
Back Squat 1×8 at 75% 1RM

WOD 1) AMREP in 5 Minutes
Row 1000m
Double Unders

— Rest 5 Minutes —

WOD 2) AMREP in 5 Minutes
Row 1000m
Double Unders

CrossFit 101
WOD: For Total Reps
Tabata Ball Slam (40/25)
Tabata Air Squat
Tabata Kettlebell Swing (53/35)
Tabata Toes-to-bar
*Each tabata interval is 8 rounds of 20 seconds work/10 seconds rest

Competitor
Strength/Skill:
1) Snatch 5 x 1 @ 80%
2) Clean & Jerk 5 x 1 @ 80%

WOD: 3 Rounds for Time
Handstand Walk 75 ft
Overhead Walking Lunge 50ft (75/55)
25 Thrusters (75/55)