October 20, 2014

Happy Birthday Cameron V!

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

WOD: “Death by Clean & Jerk”
With a continuously running clock perform:
1 Clean & Jerk (135/95) in the first minute
2 Clean & Jerks in the second minute
3 Clean & Jerks in the third minute
…continuing as long as you are able.

CrossFit 101
WOD: 10 Minute AMRAP
“DG”
8 Toes to Bar
8 Dumbbell Thrusters (choose load)
12 Dumbbell Walking Lunges
*1 dumbbell for thrusters. Keep in front rack for lunges. Use same weigh for all exercises.

Competitor
Strength:
1) EMOM x 21 Minutes (7 sets)
Minute 1 – 1 Snatch Balance
Minute 2 – 1 Hang Snatch
Minute 3 – 1 Snatch

2) Every 2:00 x 12:00
3 Shoulder Press @ 85% 1RM

WOD: Same as CrossFit