Wednesday February 11, 2015
Strength Establish a 1 RM Clean and Jerk
Tuesday February 10, 2015
Strength 3 x 8 kettlebell cleans 3 x 8 kettlebell press WOD GI Jane 100 burpee pull ups
Monday February 9, 2015
CrossFit Total: Establish a 1 RM back squat (if less than 30 days at Tribal, do 5×5 back squat) Establish a 1 RM press (if less than 30 days at Tribal, do 5×5 press) Establish a 1 RM deadlift (if less than 30 days at Tribal, do 5×5 deadlift)
Friday February 6, 2015
Strength: Clean (full squat) 5×5 Split jerk 5×5 WOD: 15 – 12 – 9 – 6 – 3 Handstand push ups Pull ups
Thursday February 5, 2015
Strength: Alternating sets of: Back squat 5×1 (go light – 60-65% of 1RM) Floor press 5×5 (go light – 60-65% of 1RM) WOD: 6X Run 200m 5 power cleans (135/95) 5 push press (135/95) 10 V-ups