June 18, 2015

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD 1) 21-15-9
Double Unders & Burpees

— Rest 5 Minutes —

21-15-9
Box Jumps (24/20)
Slam Balls (40/25)

CrossFit Prep
Lifts: Deadlift, Front Squat, Squat Clean
Skill: Double Under Practice

CrossFit Teens
WOD 1) 5 Minute AMRAP
5 Handstand Push Ups
10 Hang Power Cleans

WOD 2) 5 Minute AMRAP
5 Handstand Push Ups
10 Deadlifts (135/95)

Endurance
WOD: 20 Minute AMRAP
Run 300m
Row for Calories
Sit Ups
*Teams of 3, with one person working at a time.

Strongman
1) Snatch Grip Deadlifts
2) Axle Zercher Squat/Good Morning Combo
3) Axle Zercher Walks
4) Barbell Hip Thrusters

Barbell
1) 3 Position Snatch 1-1-1-1-1
2) Snatch Balance 1-1-1-1-1