May 6, 2015

Happy Birthday Sandra S!

CrossFit
Strength: Power Clean & Jerk 2-2-2-2
*Use heaviest weight possible for each set

WOD: For Time
“Lil Ese”
2 Clean & Jerks (RX 205/125 or Scaled 165/80)
50 Double Unders
2 Clean & Jerks
40 Double Unders
2 Clean & Jerks
30 Double Unders
2 Clean & Jerks
20 Double Unders
2 Clean & Jerks
10 Double Unders

CrossFit 101
Strength: Weighted Box Step Up 10-10-10
*Use heaviest weight possible for each set

WOD: 4 Rounds for Time
Run 400m
50 Air Squats

Competitor
Strength/Skill:
1) EMOM for 10:00- 3 T&G Power Snatches
*Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
3) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00
4) 4XME UB Muscle-Ups – rest 2:00

WOD: For Time
“Tommy V”
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope