May 26, 2015

Happy Birthday Vanessa B and Tabatha M!

CrossFit
Strength:
Back Squat 1×10 at 60% 1RM
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 70% 1RM
Back Squat 1×6 at 75% 1RM
Back Squat 1×6 at 80% 1RM

WOD: As Many Reps as Possible in 10 Minutes
Double Under, 2 mins
Sit-up, 2 mins
Double Under, 1:30
Sit-up, 1:30
Double Under, 1 min
Sit-up, 1 min
Double Under, 30 secs
Sit-up, 30 secs

CrossFit 101
WOD: 3 Rounds for Time
50 Double Unders
15 Box Jump Overs
15 V Up Sit Ups
*Rest 1 Minute Between Rounds

CrossFit Prep
Strength: 3 Position Clean + Jerk : 2 @ 50%, 2 @ 55%, 2 @ 60%, 2 @ 65%

WOD: 2 Rounds For Time
“Tommy Mac”
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees 12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs
12 Burpees
12 Hang Squat Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs

CrossFit Prep
Lifts: Shoulder Press, Push Press, Push Jerk
Skill: Hollow Body/Arch Progressions