Tuesday April 7,2015 

CrossFit Total 

45 minte clock 

15 minutes each to establish 1RM 

-back squat 

-strict press

-deadlift 

30 min clock
10 rounds
1 min KB Swings 70/50
10 rounds
1 min burpees 10 rounds 1 min box jump 24/20 Alternate with your partner each minute. Score is total number of reps completed in 30 min.

Friday April 3,2015 

WOD:
Tabata
Wallball 20/14
reverse pushup
(Barbell on a low rack. Athlete pulls chest up to the bar)
abmat sit-ups
eye level kb swing 70/50
air squats

Thursday April 2,2015

Skill: 

Run 1 or 2 miles for time.

WOD: 12 min Cap

12-9-6

Squat snatch 135/95

Row 500m

Wednesday April 1,2015

Skill:
Push press 5 x 5

WOD:
5 min cap
Row 1000m

WOD 2:
45 power cleans 165/115