May 7, 2015

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees To Elbows
30 Push Press (45/33)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

CrossFit Teens
Strength: EMOM x 10
2 Squat Snatches (choose load)
WOD: 8 Minute AMRAP
5 Power Snatches
25 Double Unders

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

CrossFit Endurance
WOD: 5 Rounds
100 yard shuttle run
60 yard sled push
80 yard shuttle run
20 double unders
5 strict pull-ups

Incendia Barbell
1) Muscle Snatch 3 x 2 @ 40%
2) Snatch Push Press + Overhead Squat 4 x 1
3) Clean Pull 3-3-3-3-3
4) Good Morning 5-5-5-5-5