August 10, 2015

CrossFit
Strength: Every 2:00 for 14:00
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*Increase load each set

WOD: For Time
25 Calorie Row
50 Double Unders
20 Calorie Row
40 Double Unders
15 Calorie Row
30 Double Unders
10 Calorie Row
20 Double Unders
5 Calorie Row
10 Double Unders

CrossFit 101
Skill: Got Pull Ups Day 7
1) Active Shoulder Hang 3 x 60 Seconds
2) Inverted Row 10 x 5
3) Kettlebell Farmer’s Walk 3 x 240ft (53/35)

WOD: For Reps
“Death by Kettlebell Swings and Burpees”
Minute 1: 1 KB Swing/1 Burpee
Minute 2: 2 KB Swings/2 Burpees
Minute 3: 3 KB Swings/3 Burpees
…continue as long as you are able. Once you cannot achieve all the reps, the workout is over. Immediately go for a 400m run.

Teen Weightlifting
1) Back Squat 3RM
2) Bench Press 5-5-5