April 29, 2014

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Happy Birthday Parker S & Jenn T!

CrossFit
Strength: Power Clean 5×3
*Use same weight for each set

WOD 1) 5 Minute AMRAP
5 Power Cleans (135/95)
5 Burpee Over Bars

WOD 2) 5 Minute AMRAP
5 Chest to Bar Pull Ups
5 Burpees to 6 Inches
*1 minute rest between WODs

CrossFit 101
WOD: For Time
30 Calorie Row
30 Burpees
30 Toes to Bar
30 Overhead Walking Lunges (45/25)

Competitor
Strength:

  1. 1) Back Squat 3×5 @ 80% 1RM
  2. 2) Hang Power Clean 1RM
  3. 3) 3 Rounds Max Rep Hang Power Clean (185/135)

WOD: Same as CrossFit

CrossFit Prep
Lifts Learned: Back Squat, Front Squat, Overhead Squat, Snatch Balance
Skill: Pull Up Progressions