Wednesday, 10 June 2009

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max!
(Use a box and bands if you have them)

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box
(Compare to 3 April 2009)

Friday, 3 April 2009

Ed cursing the sandbag

Strength:
Shoulder Press - Set a new 3 Rep Max

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 60 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Courtesy of CrossFit Football

Post weight and time to comments.