Saturday, 12-21-13

STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight   ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 THRUSTERS 155/115 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS

Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.

30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*

Handstand Practice ‘THE LEGEND’ WOD Chris Kyle Nationwide   Friday   May 1, 2015 233 Reps Total 4x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) 75 x Pullups 50 x Pushups 25 x Kettlebell Swings 4 x Pistols       Christopher  “Chris” Kyle (April 8, 1974…

CrossFit Total   You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift