September 14, 2015

CrossFit
Strength: 3 Position Snatch 1-1-1-1-1
*High hang/hang/floor

WOD: For time
100 Double Unders
50 Calorie Row
25 Weighted Box Step Ups (45/30)

CrossFit 101
WOD: For Time
“The David”
100 Burpees
EMOM 5 Heavy Kettlebell Swings
*Do burpees for a full minute and start the KB swings at 1:00 and at the top of the minute until you finish burpees. Go heavy for an unbroken 5 swings.

Teen Weightlifting
1) Back Squat 3 x 5
2) Overhead Walking Lunge 20-20-20