August 14, 2015

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CrossFit
Strength: Overhead Squat 3-3-3
*Use heaviest weight possible for each set

WOD: 3 Rounds for time
50 Double Unders
25 Toes to Bar
10 Clean & Jerks (135/95)

CrossFit 101
Skill: Got Pull Ups Day 9
1) Bent Over Barbell Row 4 x 10 (increasing load)
2) Supine Inverted Row 3 x Max Reps
3) Banded Pull Aparts 1 x 50 (blue or red)

WOD: 100 Bumper Plate Burpees (25/15)

Teen Weightlifting
Coach Amanda’s Surprise