August 21, 2015

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CrossFit
Strength: Overhead Squat 2-2-2-2-2
*3 second pause at the bottom

WOD: For Total Reps
“Fore!”
4 Minutes of Clean & Jerks (135/95)
4 Minutes of Rowing (for Calories)
4 Minutes of Burpees
*No rest between movements

CrossFit 101
Skill: Got Pull Ups Day 12
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/red)

WOD: For Time
Run 200m
25 Double Unders
Run 200m
25 Kettlebell Swings (53/35)
25 Double Unders
Run 200m
25 Box Jump Overs (24/20)
25 Kettlebell Swings (53/35)
25 Double Unders
Run 200m
25 Pull Ups
25 Box Jump Overs
25 Kettlebell Swings
25 Double Unders
*25:00 Time Cap

Teen Weightlifting
Coach’s Surprise!