August 24, 2016

August 24, 2016

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CrossFit
Warm Up: 2 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Shoulder to OH
7 Backsquats
7 Burpees

Strength: Back Squat
1×8 @ 65%
2×6 @ 70%
3×4 @ 75%
*Percentage based of most recent 1RM Backsquat

WOD: For Time
10 Strict Press (115/85)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerk
35 Back Squats
*If bar is dropped immediately perform 5 burpee penalty

CrossFit 101
Warm-up 3 Rounds
200m Run
10 Push Ups
8 KB Good Mornings (Choose Load)
6 Box Jumps (Step Down)

WOD: 12 Rounds for Time
“12 Rounds of What?!”
9 Russian Kettlebell Swings (53/35)
6 Burpee Box Jump Overs (24/20)
100m Sprint
*Time Cap is 30 Minutes