July 2, 2016
CrossFit
WOD: For Time
“Tres Loca Mujeres aka 3 Crazy Ladies”
Slammin “Isabel”
Do 30 snatches or 60 slam balls (135/95 or 40/25)
Partner A works while partner B does a wall sit.
200M barbell walk at Isabel weight
“Jackie”1000M row, 50 Thrusters 45/35 30 pull ups.
Partner A works while partner B holds a plank
200M barbell walk at Grace weight.
“Grace” 30 clean and jerk.
Partner A works while partner B does a front rack hold with Grace weight
30 Cal assault bike cash out
CrossFit 101
WOD: AMRAP X 15:00
Partner A: 200m Overhead Carry (45/25)
Partner B: 5 Burpees, 10 Kettlebell Swings (53/35) and 15 Air Squats
Saturday Strongman
50M barbell front rack walk
21 barbell jerking jacks
21 back squats
50M barbell front rack walk
15 barbell jerking jacks
15 front squats
50M barbell front rack walk
9 barbell jerking jacks
9 hang power cleans
*135/95 or scale up or down