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

Friday Oct. 17,2014

Skill:
12 min emom
2 strict press*
*build in weight over 12 min
Wod: 2 min, 3 min, 4 min AMRAP: 1 min rest in between.
10 squat cleans 135/95
20 box jumps 24/20
30 hr pushups
40 wallballs
Each time pick up where you left off.