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Friday 130621
Strength Clean Progression WOD 10-9-8-7-6-5-4-3-2-1 reps of Power Clean – 185/135 Hand Stand Push-up
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Strength Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)...
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Tuesday 130625
Strength Front Squats 6×4 @ 85% WOD Five Rounds for Time of: 185 pound Front Squat, 5 reps 25 GHD sit-ups *Scale FS weight accordingly.
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Thursday 130627
Strength Power clean 4-4-4-4-2-2-1 WOD 20 minute AMRAP 30 Double-unders 30 Toes-to-bar 30 Hand Release Push-ups
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Monday 130701
Strength 15 minutes of Muscle-up Progression or 30 MU for Time WOD 21-15-9 reps for Time of: Handstand push-ups Ring Dips Pushups
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Tuesday 130702
Strength Back Squat 10-5-4-3-2-1 WOD 24 Burpees 2 Rope Climbs 24 Toes-to-Bar 2 Rope Climbs 24 Kettlebell Swings 2 Rope Climbs 24 Burpees
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Wednesday 130703
Strength Barbell Complex WOD 3 Rounds For Time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang Clean, 9 reps 155/105 pound Shoulders to Overhead, 6 reps Then… 135/95 pound Power Snatch, 15 reps...
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Friday 130705
WOD For Time: 50 Double-unders 30 Squat Cleans 135/95 pounds 50 Double-unders
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Thursday 130711
Strength Snatch 15 minutes to find 1RM WOD Five Rounds Of: Run 200 meters 5 Ground-To-Overhead 135/95 pounds 25 Squats
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Friday 131213
Strength Kettlebell Complex 6 Reps of: American Swings Hang Clean Front Squat Push Press Bentover Rows Russian Swings Push-ups WOD 100 Double-unders 20 Muscle-ups 100 Double-unders
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Friday 130614
Strength Power Snatch 10×2 WOD 100 Double-unders 40 Dead lifts 155 pouunds 30 Box-jumps 24″/20″ 20 Pull-ups 10 Power Snatch 135 pounds 20 Pull-ups 30 Box-jumps 24″/20″ 40 Dead lifts 155 pounds 100...
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Tuesday 130618
Strength: Push-press 3 sets of Max Reps 80% of 1RM WOD TABATA Barbell 95/65 Pounds Back Squat Shoulders to Overhead Dead lift Sit-ups Rest 1 minute between movements.
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Wednesday 130619
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.
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Thursday 130620
Strength Hang Power Snatch 3-3-3-3-3 WOD 12 minute AMRAP 15 Box Jumps 15 Burpees
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