Monday December 4, 2017
Strength: Alternating sets of: Back squat 5×5 Press 5×1 WOD: Cindy 20 minute AMRAP 5 pull ups 10 push ups 15 air squats
Friday December 1, 2017
Strength: Establish a 1RM front squat WOD: 50 burpees 20 front squat (135/95) 50 burpees
Thursday November 30, 2017
Strength: Alternating sets of: Tire flips 4×4 Sled push 4x20m WOD: 45 power snatches (95/65) Complete 5 pull ups at top of each minute **start with 5 pull ups on “go” and then each time the clock is :00 do 5 more pull ups.
Wednesday November 29, 2017
Strength: 10:00 EMOM 2 clean and jerk WOD: 3X Row 250m 12 thrusters (95/65) 21 kettle bell swings (53/35) Rest 2:00
Tuesday November 28, 2017
CrossFit Total… Establish 1 RM back squat Establish 1 RM press Establish 1 RM deadlift