January 23, 2015

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CrossFit
Strength: 3 Position Snatch 1-1-1-1-1
*High hang + hang + floor

WOD: For Time
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press

CrossFit 101
WOD 1) 7 Minute AMRAP
5 Dumbbell Front Squats (Choose Load)
7 Dumbell-Facing Burpees

— Rest 4 Minutes —

WOD 2) 7 Minute AMRAP
10 Burpees
10 Toes to Bar

Competitor
Strength:
1) 4 x 1 Power Clean + 1 Hang Squat Clean
*Use heaviest weight possible for each set

2) Shoulder Press/Strict Pull Up 3 x 3
*Same weight across

3) Deadlift 3-5-5
*Use heaviest weight possible for each set

WOD: Primus Prep