September 18, 2015

Happy Birthday Christine R, Seth McB and Nicole H! 

CrossFit
Strength: Ever 2:00 for 14:00
1 Power Clean + 2 Front Squats + Jerk
*Build across the seven sets…focus on perfect technique and no misses!

WOD: For Calories Rowed Each Round
In 2:00, complete 20 wall balls, then row for max calories
*2 Minutes Rest Between Rounds

CrossFit 101
Skill: Got Pull Ups Day 23
1) Hold 1/2 Pull Ups 5 x 8 seconds
2) EMOM x 8:00: 3 Reps Strict Pull Ups (lighter band than Wednesday)
3) Banded Chin Pull 1 x 50 (red/blue)

WOD: Each Round for Time
Every 6:00 for 18:00:
10 Dumbbell Push Press (choose load)
20 Box Jump Overs (24/20)
Run 400m
*No rest between cycles. Rest if you complete the work in 6:00.

Teen Weightlifting
1) Bench Press 3 x 5
2) Shoulder Press 3 x 5

Barbell
1) High Hang Snatch Heavy Single
2) High Hand Snatch 4 x 1 @ 80%
3) Shoulder Press 2-2-2-2-2