July 21, 2014

CrossFit
Strength:
a) Front Squat 2-2-2-2-2
*Use heaviest weight possible for each set. Add 3-5% from last week.

b) EMOM x 16:00
Odd: Max Rep Strict Pull Ups
Even: 10 Steps Single Arm Kettlebell Walking Lunge (choose load)
*Post number of pull ups

WOD: For Time
Row 2000m

CrossFit 101
WOD: For Total Reps Each Round
3 Rounds/1 Minute Per Station
Pull Up
Push Up
Sit Up
Air Squat
Rest

Competitor
Strength:
a) Front Squat 2-2-2-2-2
*Use heaviest weight possible for each set.

b) Every 1:30 for 15 Minutes
1 Snatch (choose load)
* Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

c) Every 2:00 for 10 Minutes
5 Back Squats
*3-5% more than you used last Monday

Skill: EMOM x 7
5 Chest-to-Bar Pull Ups (Unbroken)
*Use as warm up for WOD

WOD: 8 Minute AMRAP
10 Kettlebell Snatches (R Arm) (53/35)
10 Overhead Walking Lunges
10 Kettlebell Snatches (L Arm)
10 Overhead Walking Lunges