January 21, 2016

January 21, 2016

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Happy Birthday Paige T! 

CrossFit/Competitor
REST DAY

CrossFit 101
Strength: Clean & Jerk 1-1-1-1-1-1-1

WOD: AMRAP x 7:00
CrossFit Games Open 13.4
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Teens
Strength: Power Snatch 2-2-2-2-2

WOD: AMRAP x 10:00
30 Double Unders
10 Snatch

Incendia Endurance
WOD: 4 Rounds, 3 Minutes Each
Run 400m
Row for Max Meters
*3 minutes rest between rounds

Incendia Strongman
WOD: For Time
“300” Strongman-ish style
25 strict pull-ups
50 deadlifts, on 45lb plate 135/95
50 front squats 135/95
50 floor wipers 135/95
50 push press 135/95
50 single arm KB snatch 53/35
25 strict pull-ups