Monday February 22, 2016
Strength: Clean 5×5 Jerk 5×5 WOD: CrossFit Open 11.2 15 minute AMRAP 9 deadlifts (155/100) 12 push ups 15 box jumps (24/20)
Friday February 19, 2016
Strength: Alternating: Front squat 5×5 Bent row 5×5 WOD: Death by pull up EMOM adding one pull up each minute i.e 1 pull up on minute 1, 2 on minute 2, 3 on 3, etc. until you fail to complete the reps required that minute
Thursday February 18, 2016
Strength: Snatch grip push press from behind the neck into overhead squats (press 4 times and then go into 3 squats) – 4 sets WOD: 8X Run 200m Rest 1:00 from time last person comes in
Wednesday February 17, 2016
Strength: Back squat 5×4 (3 second pause at the bottom) Floor press 5×5 WOD: 2X Row 600m 20 deadlift (225/155) 20 handstand push ups
Tuesday February 16, 2016
Strength: press 5×5 GHD sit ups 5×5 WOD: CFG Open 14.1 10 minute AMRAP 30 Double unders 15 power snatches (75/55)