September 15, 2014

Happy Birthday AC, Melissa E and Adam W!

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

WOD: 5 Rounds For Time
“Nancy”
Run 400m
15 Overhead Squats (95/65)

CrossFit 101
Skill: Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, Pull Ups, Ring Rows, Eccentric Negatives, etc.

WOD: 10 Minute AMRAP
30 Double Unders
15 Dumbbell Snatches

Competitor
Strength:
1) Every 2:00 x 10:00
1 Muscle Snatch (choose load)

2) Every 1:30 for 18:00
1 Snatch (% 55/65/70/75/80/85/85/90/90/90-95/95+/95+)

3) Every 2:30 x 20
Back Squat 5-3-1-5-3-1-1-1

WOD: 5 Rounds for Time
6 Squat Snatches (135/95)
12 Overhead Walking Lunges (135/95)
12 Chest to Bar Pull Ups