April 23, 2013

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CrossFit

Strength: Front Squat 3-3-3-3-3

WOD: 3 Rounds for Time
10 Burpees
20 Dumbbell Thrusters (Choose a challenging weight)

 

Competitor

Strength: 5×2 Snatch @ 75-85% and 5×2 Back Squat @ 75% with 5 seconds in the bottom

WOD: 12 Minute AMRAP
7 Hang Power Cleans (175/115)
14 Burpees
21 Lateral Box Jumps (20)