Monday, 7-21-14
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
JC’s Saturday Night! Strength: 10 Min EMOM 2 OHS @ 50-80% 1 RM OHS 20 Min AMRAP 6 HSPU (2:1) 20 Jumping Squats 6 Ground to Overhead 165/115 40 Med Ball Twists
Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*
Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats