February 11, 2014

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CrossFit
Strength: Back Sqaut 5-5-5

WOD: 7 Rounds for Total Reps
30 sec ME Power Snatches (135/95)
30 sec Rest
30 sec ME Row for Calories
30 sec Rest
30 sec Muscle Ups
30 sec Rest
*Scale for muscle ups: jumping muscle up or burpee chest to bar pull up

CrossFit 101
WOD: 12 Minute AMRAP
“Bubbles”
10 Burpees
25 Double Unders
*Scale 3:1 single unders

Competitor
Strength: Back Squat 4 x 5

WOD:
1) EMOM for 7 minutes:
6/4 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps begin DU again)

2) 4 rounds of:
30 sec. ME Row for Calories
30 sec. ME Power Cleans 185/120#
30 sec. ME Row for Calories