Posted on

November 8, 2013

Happy Friday Everyone!! 

If you’re not busy tomorrow come on out to CrossFit Envy to cheer on our CFD’ers that are competing in the Fittest College Student Competition! Coach Alex, Ryan, Kaitlyn, Paul, Kathryn and Allen are all competing! (Did I miss anybody??) Should be a fun day! Hope to see some of you there! 

SKILL

E2MOM for 14 minutes
3 Touch and Go  Power Cleans ~ 75% of your 1RM.  If you are new to weightlifting and do not have a 1RM work up to a weight you know you can perfom 3 reps at. If things are going well add some weight after a few rounds.

WOD

5 Rounds for Time of 

40 Double Unders
20 Alternating Dumbbell Snatch 40/30lbs
10 Burpees

If your moving the 40/30lb dumbbell well, try bumping it up!

Off Ramp WOD

 

3-5 Rounds for Time of 

 

10 Double Unders or 120 Single Unders
20 Alternating Dumbbell Snatch
10 Burpees