November 14, 2014

CrossFit
Strength: Overhead Squat 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: For Time
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)
Toes to Bar
Post: 50 Ball Slams for Time (40/25)

CrossFit 101
WOD: 5 Rounds, Each For Time and Reps
5oom Row
Max Rep Push Ups
*Rest 3 Minutes Between Rounds

Competitor
Strength:
1) Every 2:00 for 12:00
1 Front Squat + 1 Jerk @ 90% 1RM

2) Push Press 3 x Max Reps (185/125)
WOD: For Time
Row 500m
10 Muscle Ups
Run 400m
20 Strict Handstand Push Ups
100 Double Unders
40 Ring Dips