May 27, 2015

CrossFit
Strength: Push Press 3-3-3-3-3-3-3
*Use heaviest weight possible for each set.

WOD: 7 Minute AMRAP
7 Hang Power Cleans (155/105)
7 Lateral Burpees

CrossFit 101
WOD: Six Rounds for Reps
Max Effort Kettlebell Swings (70/53)
40 Yard Sled Push (90/45)

Competitor
Strength/Skill:
1) EMOM x 7
Touch & Go Power Snatches @ 60%
2) Front Squat 5-5-5-5
3) 4 x ME Strict Handstand Push Ups

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