September 9, 2015

CrossFit
Strength: Paused Front Squat 2-2-2-2-2
*3 second pause in rock bottom

WOD: 20 Minute AMRAP
“CrossFit Team Series WOD 2 – Grace Ladder”
30 Clean and Jerks
30 Clean and Jerks
30 Clean and Jerks
30 Clean and Jerks
30 Clean and Jerks
30 Clean and Jerks
Males: 135/155/185/225/245/265
Females: 95/105/125/145/155/165
*Teams of 2: Males/Females. Must switch every 5 reps.

WOD: 20 Minute AMRAP
“Individual Grace Ladder”
15 Clean and Jerks
15 Clean and Jerks
15 Clean and Jerks
15 Clean and Jerks
15 Clean and Jerks
15 Clean and Jerks
Males: 135/155/185/225/245/265
Females: 95/105/125/145/155/165

CrossFit 101
WOD: For Time
“Annie”
50-40-30-20-10
Double Unders
Sit Ups