Mississippi Crossfit

3-19-2013

Level 1: 

3-19-2013

Level 1:

Warm Up: Run or Row 400m

3 Rounds 

5 Push Ups

10 Squats

15 Sit Ups

Then 

Review Press, Push Press, Push Jerks

Skill: Jerk from the rack

3-3-3-3-3 

WOD: For Time

4 Rounds

10 Pull Ups

20 Push Press (75/45)

90 Single Unders

____________________________

Level 2:

Warm Up: Run 400m

Burgener Warm Up

Strength: Snatch

3-2-1-1-1-1-1-1

(70%-80%-then 6 reps to work up to a heavy single)

WOD: 12 Minute AMRAP

7 Toes 2 Bar

7 Hand Release Push Ups

7 Snatches (95/65)

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