November 18, 2014

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Happy Birthday Mandy D, Jackson H, Joey R and Jason W!

CrossFit
Strength:
1) Back Squat 6-4-2-2-1
*Use heaviest weight possible for each set

2) Max Rep Back Squats @ 80% of last set from today

WOD: 7 Minute AMRAP
10 Deadlifts (185/135)
10 Unbroken Double Unders
10 Deadlifts
20 Unbroken Double Unders
10 Deadlifts
30 Unbroken Double Unders
10 Deadlifts
40 Unbroken Double Unders
….continue adding 10 more double unders until time is up.

CrossFit 101
WOD: For Time
“Teamwork Tuesday”
100 Pull Ups
Farmers Carry 400m
100 Wall Balls
Farmers Carry 400m
100 Box Jump Overs
Farmers Carry 400m
*In teams of two, complete with only one person working at a time. Both partner’s go on Farmer’s Carry. It should be heavy, swap as needed.

Competitor
Pre: Gymnastics Skills and Drills

WOD: 1 Mile Run Time Trial

CrossFit Prep
Lifts: Squat Snatch, Snatch Grip Deadlift (3×5)

Skills: Kipping Pull Ups (No bands!)