November 4, 2013

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CrossFit
Strength: Find Your Back Squat 5RM

WOD: 7 Rounds Each for Time
15 Calorie Row
50m Overhead Plate Walking Lunges (45/25)
10 Pull Ups
*Rest 1:30 between each round

CrossFit 101
WOD #1: 6 Minute AMRAP
1000m Row
Burpees
*Score is total burpees after row

– 2 Minutes Rest –

WOD #2: 6 Minute AMRAP
400m Run
7 Kettlebell Swings
7 Goblet Squats
*One 400m run followed by the KB Swings and Goblet Squats

Competitor
Strength:
1) 5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed
2) 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.

WOD: Same as CrossFit