November 3, 2014

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Happy Birthday Rhonda B and Grandma Anna May!

CrossFit
Strength: Hang Power Clean 3-3-3-3-3
*Use heaviest weight possible

WOD: 3 Rounds for Time
15 Hang Power Cleans (135/95)
15 Burpees

CrossFit 101
WOD: 4 Rounds for Time
Run 400m
50 Air Squats

Competitor
Strength:
1) Every 2:00 for 20:00
1 Snatch
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

2) Every 1:00 for 8:00
1 Shoulder Press
*Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

WOD: Muscle Ups & Rests