September 8, 2015
Happy Birthday Coach Julia!
CrossFit
Strength: Snatch from Blocks 2-2-2-2-2
*Increase weight across sets
WOD: For Time
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
CrossFit 101
Skill: Got Pull Ups Day 19
1) Eccentric Let Downs 5 x 5 seconds
2) 2) EMOM x 8:00: 6 reps strict pull ups (same band as Day 13)
3) Weighted Inverted Row 10 x 5 (25/15)
WOD: For Time
100 Kettlebell Swings (53/35)
EMOM 5 Burpees
*The workout will begin with kettlebell swings, then EMOM. Scale up if you’d like.
CrossFit Teens
Skill/Strength: Coach Amanda’s Choice
WOD: 10 Min AMRAP
5 Power Snatch
10 Alt Pistols
15 Pushups