WOD

No WOD available

2/27/14

Main – CrossFit

Weightlifting

Power Snatch (15 min establish 1 rep max)

Metcon

WOD (AMRAP – Reps)

3 Rounds for total Reps
2 minutes AMRAP
5 Snatches 135/95
25 DU
–Rest 1 minute

1 minute AMRAP
T2B
–Rest 1 minute
Repeat the entire WOD 3 times for total reps

2/26/14

Main – CrossFit

Weightlifting

Deadlift (60%x3, 75%x5,85%x3, 95%xMR)

Work off of your 90% max and on the last set get as many as possible.

Metcon

WOD (AMRAP – Reps)

Run 800m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 400m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 200
1 Minute Ring Dips
1 Minute KBS 32/24kg

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