September 18, 2013

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Happy Birthday Jerrod H and Seth Mc! 

CrossFit
Strength: Hang Squat Snatch 2-2-2-2-2
*Heaviest weight possible for each set

WOD: 7 Rounds for Time
7 Power Snatches (95/65)
7 Box Jump (30/24)

CrossFit 101
WOD: 3 Rounds, 1 Minute per Station
Pull Up
Push Up
Sit Up
Air Squat
Burpee
Rest
*Post total for each round

Competitor
Strength:

  • 1) Find your Split Jerk 3RM
  • 2) Find your 3 Position Power Snatch 1RM
  • 3) Find your 3 Position Power Clean 1RM

WOD: Same as CrossFit