Mississippi Crossfit

2-18-2013

Level 1:

Warm Up: PVC Warm Up

Skill Work: Squat (possibly with weight after tech work), Press into Push Press

WOD: For TIme:

40 Push Press(75/45)

40 Air Squats

Run 400 m

30 PP

30 Squats

Run 400m

20 PP

20 squats

Run 400

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LEVEL 2:

Warm Up: Clean Drills

Strength: Clean and Jerk

2-2-2-2-2-2

70%-75%-75%-80%-80%-80%

WOD: For Time

15 clean and jerks (135/95)

Run 100m

10 clean and jerks

Run 200m

5 clean and jerks

Run 400

Group Times: 

6:00 AM - Level 1/Level 2

7:00 AM - Level 2

8:30 AM - Level 2

9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2

5:00 PM - Level 2

6:00 PM - Level 2

7:00 PM - Level 1