Friday April 28, 2017

Skill: every :90 for 15 min

Deadlift+ Hang Power clean+2 push jerk 

WOD

Bike, burpee, or Row

10 rounds

:90 on/:90 off

Thursday April 27, 2017

Thursday is a great rest day. But it can also be a good way to make ground on your fitness goals. Maybe find a way to get in the gym one more time this week.

Skill: 21 min

10 min build to a heavy thruster.

At 11 min drop down weight and do 3 thrusters emom for 10 min.

Wod: 

3 rounds 

600 m run

15 push-ups 

40 squats

15 push ups

Wednesday April 26, 2017

Skill: 

6 rounds(only 3 rounds per partner)

250 m row+200 m run+15 weighted sit-ups(partner holds feet)

Rest while partner goes

WOD 

10 min AMRAP 

3, 6, 9….15 etc.

Chest to bar pull-up

25 dubs

Tuesday April 25, 2017

With a partner for time; 
120 Calorie Row or bike

90 Thrusters 115/75#

60 Hang Power Cleans 115/75#

30 Rope Climbs 15’

60 Thrusters 115/75#

90 Hang Power Cleans 115/75#

120 Calorie Row or bike 

40 min cap

Monday April 24, 2017

CrossFit Total:

45 minutes to find a 1 RM Back Squat, 1 RM Press, 1 RM Deadlift. You must move through in that order.