May 23, 2014

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Happy Birthday Kyle J and Brad F!

CrossFit
Strength: Back Squat 12 x 2 @ 60% of 1RM
*Stay light, focusing on speed of the bar; quick up and down with no pause.

WOD: 5 Rounds for Time
“DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

CrossFit 101
WOD: 5 Rounds for Time
30 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees

Competitor
Strength: Back Squat 10×3 @ 85% 1RM

WOD: For Time
30 Unbroken Double Unders
15 Clean & Jerks (175/120)
20 Burpees
30 Pistols (alternating)
20 Kettlebell Snatch (R 53/35)
20 Kettlebell Snatch (L 53/35)
10 Muscle Ups
30 Unbroken Double Unders
*16 minute time cap