September 7, 2016

CrossFit
Strength: Back Squat
1×6 @ 75%
2×4 @ 79%
3×3 @ 82%

WOD: 3 Rounds for Time
400m Run
15 Pull Ups
10 Power Snatch (135/95)

CrossFit Incendia
WOD: For Time
“Swingin’ Annie”
50-40-30-20-10
Double Unders
Kettlebell Swings (53/35)
AbMat Sit-ups
*30 Minute Time Cap

Incendia Barbell Club
1) Barski Cleans (5 Sets increasing)
Perform 3 consecutive high-hang cleans without using straps and without setting the bar down between reps.

2)Behind The Neck Jerk (2-2-2-1-1)
From the rack or jerk boxes