Wevcdnesday, 7-17-13

Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35

Strength/Skill -Deadlift 10 Deadlifts, 275#/185# 1 Legless rope climb 8 Deadlifts, 275#/185# 1 Legless rope climb 6 Deadlifts, 275#/185# 1 Legless rope climb 4 Deadlifts, 275#/185# 1 Legless rope climb 2 Deadlifts, 275#/185# 1 Legless rope climb The legless rope climb starts from a seated position on the floor.

EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35

NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up

Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite

Skill/Strength Box step-ups with loaded barbell @ 25%, 50%, or 75% of bodyweight 5-5-5-3-3 each leg WOD Football Gone Bad 3- 5 minute periods 1. DB Thrusters 45 lbs (sub in barbell with 95/65) 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this…