5 rounds for time:
20 Lateral barbell burpees
15 Power cleans, 105/75
Thursday 07.18.2013
Skill work
Hand stand push up
Double unders
then
10 minutes to perform
3 sets
max unbroken HSPU + 1 min max effort DU’s
Wednesday 07.17.2013
For time:
115/ 85#
10 Shoulder press
15 Overhead squats
20 Push press
25 Front squats
30 Push jerk
35 Back squats
Tuesday 07.16.2013
5 Rounds for time:
400 m run
10 Deadlift 185/135
Gantry Endurance WOD
4 sets of:
2 min hard/ 1 minute easy jog
1 min hard/ 30 sec easy jog
30 sec hard
2 min jog between sets
Monday 07.15.2013
EMOM x 7
Squat snatch x 2
then
3 rounds NFT
Pendlay Row x 5
Strict toes to bar x 10
Sunday 07.14.2013
Skill day
Spend 20 minutes working on one of the following: Double unders, HSPU, Pull ups, Muscle ups.
Saturday 07.13.2013
For time:
20 Double unders
10 HSPU
20 Double unders
20 Toes to Bar
20 Double unders
30 Wall ball 20/14#
20 Double unders
40 Box jumps 24/20″
20 Double unders
50 Push Press 45/33#
Friday 07.12.2013
Strength
5×5 Bench Press
then
Row 1K
Thursday 07.11.2013
“Chelsea”
EMOM for 30 minutes:
5 Pull ups
10 Push ups
15 Squats
The remainder of the minute is rest. How long can you go?
Wednesday 07.10.2013
“CrossFit Total”
Back Squat 1Rm
Deadlift 1 Rm
Press 1 Rm