Friday Oct. 24,2014

Skill:
Back squat
5-5-5
Build heavy and then Stay there for all 15 reps.
Wod: 16 min cap*
50 goblet squats 53/35
35 box jumps
40 kb swing 53/35
20 box jumps
30 kb box overs 24/20
10 box jumps
*at top of every 2 min;
10 medball cleans 20/14

Thursday Oct. 23,2014

Skill
Alternating with a partner
20 rounds
Run 100 yards (10 rounds each)
WOD
Alternating with a partner
10 rounds for time
20 burpees
15 Snatch (power or full) 115/75

Wednesday Oct. 22,2014

Skill:
4×50 yrd KB overhead carry
Wod: 8 min AMRAP
2, 4, 6, 8, 10…. Thrusters135/95
20 V-Ups

Tuesday Oct. 21,2014

Skill:
Hang Power Clean
3-3-3-3
Wod: 3 rounds
Run 400 m
25 knees to elbows
30 grasshoppers

Monday Oct. 20,2014

CrossFit Total
15 minutes at each lift to find 1RM
-strict press
-back squat
-deadlift