February 18, 2015

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Happy Birthday Ryan D!

CrossFit
Strength: 5 x 1 Front Squat + 1 Push Press + 1 Jerk
*Use heaviest weight possible for each set

WOD: 10 Minute AMRAP
30 Power Cleans (95/65)
30 Power Cleans (135/95)
30 Power Cleans (185/125)
30 Power Cleans (225/145)

CrossFit 101
WOD: 5 Rounds, Each for Time
500m Row
Max Rep Push Ups
*Rest 3 Minutes Between Rounds

Strength:
1) Snatch 6 x 1 @ 85%

2) Front Squat 4 x 2 @ 80%
*Same weight across

WOD: Same as CrossFit