October 6, 2014

Happy Birthday Travis W!

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

WOD: 12 Minute AMRAP
“Rahoi”
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees

CrossFit 101
WOD: 4 Sets for Max Reps of Air Squats
Row 250 Meters
Air Squats
*Continuous 2 minute running clock. 2 minutes rest.

Competitor
Strength:
1) Every :30 x 15:00
At :30 – 1 Snatch balance
At :60 – 1 Hang snatch
At :90 – 1 Snatch
*Same weight. Go 70-75% of 1RM.

2) Every 2:00 for 12:00
5 Shoulder Presses at 80% of 1RM

WOD: Same as CrossFit