November 25, 2013

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

WOD: For Time
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

CrossFit 101
WOD: “The Dirty 30”
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings
30 Lunges
30 Knees to Elbows
30 Dumbbell Push Press
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Competitor
Strength: Front Squat/Back Squat Combo 3/6 x 4 and Hang Squat Snatch 4×2 @ 70% 1RM

WOD: For time
Run 800m
30 Muscle Ups
Run 800m