October 27, 2014

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CrossFit
Skill: Box Jump for Max Height
WOD: 20 Minute AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

CrossFit 101
WOD: 20 Minute AMRAP
“Running Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
200m Run

Competitor
Strength:
1) EMOM x 20:00
Minute 1: Hang Snatch

Minute 2: Snatch
*Perform both movements at 85-90% of your 1RM

2) Every 2:00 for 12:00
2 Shoulder Presses @ 90% 1RM
WOD: 3 Rounds for Time
12 Toes to Bar
9 Handstand Push Ups (Strict)
6 Overhead Squats (155/105)