July 20, 2015

Happy Birthday Jossette S and CJ W!

CrossFit
Strength:
Back Squat 1×5 at 60% 1RM
Back Squat 1×5 at 65% 1RM
Back Squat 1×5 at 70% 1RM
Back Squat 1×5 at 75% 1RM

WOD: 12 Minute AMRAP
10 Alternating Dummbbell Snatches (75/55)
50 Double Unders

CrossFit 101
Strength/Skill: 4 Rounds
Banded Good Mornings x 8
Supine Hamstring Curl with Med Ball x 20
Banded Hip Bridges x 25
*Rest as needed between rounds

WOD: Every 5 Minutes for 20 Minutes
15 Pull Ups
30 Push Ups
45 Air Squats

Teen Weightlifting
1) Back Squat 5RM
2) Bench Press 10-10-10