Wednesday 9-28-16

4 rounds

1 min ea of:

wall climbs

snatch 105/65

c2b

ghd su or #su 25/15

rest

strength:

bench

3-3-2-1-1

skill:

2 for 1’s

Wednesday 9-21-16

20 min tabata

row for meteres

strength:

bench

3-2-1-1-1

skill:

du

Monday 9-19-16

15 minute AMRAP

30 DU

3 snatch 135/95

30 situps

 

Strength

5 complex rounds

3 DL

2 h p clean

1 h s clean

65 70 75 80 85%

 

Skill

Pistols

Wednesday 9-14-16

1 mile run

30 back squat 225/135

1 mile run

strength:

bench press

skill:

core

Tuesday 9-13-16

2 rds

50 Pullups

40 box jumps

30 burpees 6″ target

20 ring Dips

10 wall climbs

 

Strength

Deadlift

3 3 3 3 3

75 85 87 90 92

 

Skill

HS hold

CrossFit Journal: The Performance-Based Lifestyle Resource