Wednesday 5/13/15
Alternating with a Partner STRENGTH KB Complex Using 40% of Best Clean & Jerk Complete 3 Rounds each of: Push Press 5,5,3,3,3,3 3 Rds Each... Read More
5/12/15 W4D2
Clean from Blocks Knee 75%/3×5 Clean & Jerk 80%/2×5 Clean Pull 100%/3×5
Tuesday 5/12/15
21 Minute AMRAP For Time: 400 Meter Run With a Medicine Ball Times your Max Strict Pull Ups Number by 4 40 Squats to the... Read More
5/11/15 W4D1
Muscle Snatch 60%/3×3 Snatch 80%/2×5 Back Squat Work up to heavy triple then 70% for max reps
Monday 5/11/15
Hip Health Alternating with a Partner STRENGTH Hydrant Series Using 40% of Best Snatch Complete 4 Rounds each of: EMOM for 16 Minutes Banded Distraction... Read More
Saturday 5/9/15
EVENT 6 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit handstand push-ups http://games.crossfit.com/workouts/regionals#individual-5
5/9/15 D5W3
Snatch (80%/1, 85%/1, 90%/1)x5 (OTM w/ 3 Minutes between sets) Clean & Jerk (80%/1, 85%/1, 90%/1)x5 (OTM+1/2 w/ 3 Minutes between sets) Back Squat (3... Read More
Friday 5/8/15
2 Rds of: EMOM for 5 Minutes STRENGTH 3 Rds for Time of: 30 sec. Handstand Hold 4 Split Jerks Bench Press 5,5,3,3,3 Farmers Carry... Read More
5/7/15 D4W3
Clean Pull+Clean+Jerk 70%/(2+2+1)x3, 75%/(1+2+1)x2 Jerk from Blocks Work to a heavy Triple Snatch Pull from Riser 90%/3×4
Wednesday 5/6/15
Warm Up 3 Rounds Not for Time: STRENGTH Every 3 Minutes for 12 Minutes of: L-Sit Leg Raise x10 500M Row Back Squat 5,5,3,3,3,3 6... Read More