May 5, 2015

Happy Birthday KC W! 

CrossFit
Strength: Back Squat 4-4-4-4

WOD: For Total Reps
1:00 Chest to Bar Pull Ups
1:00 Burpees
2:00 Chest to Bar Pull Ups
2:00 Burpees
3:00 Chest to Bar Pull Ups
3:00 Burpees

Crossfit 101
Pre: Skill Work (class vote)

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

Competitor
Strength/Skill:
1) 5 x 3 Clean from the blocks
2) 5 x 3 Jerk from blocks/rack
3) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.
4) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

WOD: For Time
50 DB Snatches (alternating) 70/50#
50 GHD Situps
50 Burpee Box Jump Overs 24/20″
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 70/50#

CrossFit Prep
Lifts: Split Jerk and Strict Press
Skills: Knees to Elbow and Toes to Bar

Incendia Barbell
1) Clean from Blocks 5 x 1
2) Snatch Pull 3-3-3-3-3
3) Weighted Back Extension 10-10-10