September 16, 2015

September 16, 2015

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Happy Birthday Carrie T!

CrossFit
Strength: Deadlift 5-5-5-5-5
*Use heaviest weight possible for each set

WOD: 10 Minute AMRAP
10 Sumo Deadlift High Pulls (115/80)
10 Lateral Burpees

CrossFit 101
Skill: Got Pull Ups Day 22
1) Eccentric Let Down 5 x 5 seconds
2) EMOM x 8:00: 7 Strict Pull Ups
3) Weighted Inverted Row 10 x 6 (25/25)

WOD: 20 Minute AMRAP
5 Burpees Over Med Ball (20/14)
10 Med Ball Cleans (20/14)
15 Hand-Release Push Ups
20 Abmat Sit Ups

CrossFit Prep
Skill: Double Unders
Lifts: Deadlift and Sumo Deadlift High Pull

Mini WOD: 3 Rounds for Time
30 Double Unders (Count Misses/Attempts)
10 Deadlifts (95/65)
8 SDHP (PVC Pipe)

Incendia Barbell
1) Pause Overhead Squat 2-2-2-2-2
2) Deficit Clean Pull 3-3-3-3