Today’s Jill’s day!
 Jeremy Snatches
CrossFit WOD:
Back Squat  20 – 20 – 20
Tabata push ups – 8 rounds (4 minutes) 
20 seconds push ups
10 seconds hold in plank
Weightlifting WOD:
Heaving Snatch Balance – 55% x 1 x 5
Snatch – (70% x 1, 80% x 1, 70% x 1) x 1 x 3
Clean & Jerk – 75% x 1 x 4
20 – 12 – 8 reps of each for time…
ring dips
wall ball shots 14lbs ball (12ft-M / 10ft-F)
pull ups


0 thoughts on “Posted: 8/12/2009

  1. Matt says:

    Happy birthday Jill! Although he forgot to wear a bow, your present from crossfit Wilmington can be seen above.

  2. ilario says:

    Happy Birthday Jill!! Matt, I nearly spit out my coffee! That was a classic. Thomas, to join Hub's thread from yesterday, you should be very proud of yourself. Your progress as an athlete AND a trainer has been tremendous. Keep up the good work!

  3. drew says:

    Happy BDay Jill. And also, congrats to Thomas last night for getting his first bar muscle up. You are a beast.

  4. Thomas says:

    thanks guys, i couldn't have got that done without my cfw family and all the support. Jill i hope you are having a great b-day. Dollar tacos tonight anyone?