August 26, 2013

Happy Birthday Carson C and Traci P!

CrossFit
Strength: Hang Squat Snatch 2-2-2-2-2 (Heaviest you can for each set)

WOD: For 3 Cycles
3 Minutes of Row 500m and Max Rep Chest to Bar Pullups

CrossFit 101
WOD: 3 Rounds for Time
50 Double Unders
50ft Overhead Walking Lunges (choose load)
25 Burpees

Competitor
Strength:
1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

WOD: For Time
30-20-10
Wall Ball (30/20)
Kettlebell Snatch (70/53)