February 13, 2015

Happy Birthday Jennifer L, Billy S, Chad S and Mike S!

CrossFit
Strength: Back Squat 2-2-2-2-2
*3 second pause at bottom. Heaviest weight possible for each set.

WOD: EMOM
3 Power Cleans (135/95)
3 Front Squats
3 Jerks
*Continue until you cannot complete the 9 reps in one minute. Goal is 7 rounds. Scale accordingly.

CrossFit 101
WOD: 3 Rounds for Time
Row 500m
Run 400m

Competitor
Strength:
1) Clean – Heavy Single

2) Push Press 4 x 3
*Use same weight across

3) Back Squat 5-5

WOD: 15 Minute AMRAP
5 Power Cleans (135/95)
10 Burpee Box Jumps
10 Power Cleans
20 Burpee Box Jumps
15 Power Cleans
30 Burpee Box Jumps
4 Power Cleans (155/105)
10 Burpee Box Jumps
8 Power Cleans
20 Burpee Box Jumps
12 Power Cleans
30 Burpee Box Jumps
3 Power Cleans (185/135)
10 Burpee Box Jumps
6 Power Cleans
20 Burpee Box Jumps
9 Power Cleans
30 Burpee Box Jumps