February 10, 2015

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CrossFit
Strength: EMOM x 10
2 Power Snatch
*Touch and go.

WOD: 17 Minute AMRAP
“CrossFit Games Open 13.1”
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Snatch (210/120)
*Burpee 6 inches above reach.

CrossFit 101
WOD: 3 Rounds for Time
500m Row
30 Ball Slams (40/25)
30 Push Ups

Competitor
Same as CrossFit

CrossFit Teens
1) 5 Minute AMRAP
Row 500m
Power Clean

2) 5 Minute AMRAP
800m Run
Kettlebell Swing

3) 5 Minute AMRAP
500m Row
Box Jump

4) 5 Minute AMRAP
800m Run
Dumbbell Thruster

CrossFit Prep
Lifts: Back Squat, Deadlift, Good Morning
Skill: Class Choice