October 2, 2015

CrossFit
WOD: 20 Minute AMRAP
“Nate”
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)

CrossFit 101
WOD: EMOM x 18:00
Minute 1: Row for Calories (20/15)
Minute 2: 12 Ball Slams (40/25)
Minute 3: 10 Burpees
*Score by total calories

Prep: Squat Basics
1) Face to Wall Squat (1 ft to 6 inches)
2) Goblet Squat
3) PVC Pipe Squat

CrossFit Teens
Strength: Hang Clean 5 x 2

WOD: 3 Rounds for Reps
With a 5:00 Clock:
Run 400m
10 Hang Cleans (95/65)
Max Effort Wall Climbs
*2:00 Rest Between Rounds

Incendia Barbell
1) 5 sets of 2 Hang Power Clean + 1 Push Press
2) 12:00 to work up to Snatch Balance Heavy Single
3) 2 sets of Overhead Hold Snatch Grip