October 21, 2013

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Happy Birthday Rebecca H!

CrossFit
Strength: 3 Position Snatch 1-1-1-1-1
*High hang, knees, floor. Use heaviest weight possible for each set.

WOD: “SQT”
3 Rounds for Time
10 Ground to Overhead (95/65)
200m Shuttle Run (50 yards there and back twice)

CrossFit 101
WOD: “Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Competitor
Strength: 1RM Hang Snatch, 1×1 @ 90%, 1×1 @ 95%, 1×1 @ 100%

WOD: 4 Rounds for Time
500m Row
15 Target Burpees (6″ jump)
40 Double Unders