November 21, 2014

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CrossFit
Strength: Power Snatch 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 20 Minute AMRAP
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pulls (95/65)

CrossFit 101
WOD: 3 Rounds for Time
Row 500m
30 Ball Slams (40/24)
30 Push Ups
*Scale to 20 reps on Ball Slams and Push Ups

Competitor
Strength: Every 2:00 for 12:00
1 Front Squat + Jerk (Add 5 lbs from last week)

WOD: 20 Minute AMRAP
“The Open Test”
50 Wall Balls
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull Ups
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups