Tuesday, 3-15-16
Strength:
weighted pull ups 5X3
With a Partner
2000m Row
100 Power Cleans, 135/95#
60 Jerks, 135/95# –
Strength:
weighted pull ups 5X3
With a Partner
2000m Row
100 Power Cleans, 135/95#
60 Jerks, 135/95# –
Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…
Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers
Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl
Painters Saturday night!!! 12 min EMOM 2 Push Press + 2 Push Jerk + 1 Split Jerk *start light and build to heavy complex* 4 RFT: 400m run w/ wall ball bear hug hold 20/14 50 air squats *24 min Cap*
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing