Monday 10/9/15

Strength:

OHS

5x5

add weight each set

Conditioning:

AMRAP 14:00

12 DL 155/105

9 Hang Power Clean

6 Front Squat

100m run

Saturday 10/7/15

Running "Angie"

In teams of 2:

200m run

100 pull-ups

200m run

100 push-ups

200m run

100 sit-ups

200m run

100 squats

*split reps evenly

*one partner working at a time

Friday 11/6/15

7 Rounds for time:

7 power cleans 95/65

7 thruster

7 bar-facing burpee

Not For Time:

100 abs of choice

Thursday 11/4/15

Skill:

10:00 rope climbs

Strength;

Deadlift

10-8-6-4-2

*Add weight each set.

Conditioning:

Row Intervals:

4x

Row 500m

rest 1:1

Wednesday 10/4/15

Strength:

Push Press

5-5-5-5

* add weight each set

Conditioning:

AMRAP 9:00

9 Kb 53/35

9 burpees

9 kb swings

9 box jumps 24/20

Tuesday 11/3/15

Crossfit Warm up

OTM 10:00

hang power snatch+power snatch+2 ohs

Conditioning:

For Time:

50 Power Snatch

Monday 11/2/15

Back Squat

3X5 @77%

Conditioning:

12 min AMRAP Of:

200m Run

10 Power Cleans (155/105)