Saturday 10/3/15

Teams of 2

"Badger"

3RFT

30 squat cleans 95m/65w

30 pullups

800 m run

* split reps evenly

*Partner runs

Scale pullups:

banded or ring rows

Friday 10/2

Otm 10:00

even: 5 Deadlift

odd: 1-2 rope climb

Conditioning:

10x 100m sprint

rest:90 between sets

Thursday 10/1/15

Skill work:

10:00 Handstand work

HS walks, headstands, hspu, wall walks

3 rounds of 3min AMRAP

(REST :90 between sets)

6- power cleans 135m/95w

4- front squats

2- push press

Wednesday 9/30/15

Strength:

5x3 position power clean

high hang, knee, floor

* increasing weight each set

Conditioning:

5 Rounds for Time:

200m run with med ball

12 russian twists

12 wall ball

12 push up on ball

Tuesday 9/29/15

Every 2:00 for 10 minutes:
Press- 3 reps

For Time:
10 Power snatch 115m/75w
20 burpee
30 step ups 24m/20w
40 kb swings 53m/35w
30 step ups
20 burpee
10 Power snatch

Monday 9/28/15

-Crossfit warm up

Strength:

Back Squat

1-1-1-1-1

*Work to a heavy single

Conditioning:

500m row time trial

Saturday 9/26/15

Teams of 2:
"Kelly"
5 rounds for time
400m run
30 box jumps
30 wall ball

**Partners split work