Monday 3-27-2017

Pre Wod 15 minutes to establish 3rm push jerk WOD 100x du’s 2x m/u 2x ohs 115/75 80x du’s 4x m/u 4x ohs 60x du’s 6x m/u 6x ohs 40x du’s 8x m/u 8x ohs 20x du’s 10x m/u 10x ohs 25 min...

Tuesday 3-28-2017

Crossfit Total 15 mins each lift to make 3 attempts (finishes) back squat strict press dead lift Weightlifting snatch deadlift + hang snatch + full snatch emom12@ 75 push press behind neck 3×5 @ 70 back squat (6 second eccentric, 1 second pause) 4×5 @ 70 box...

Thursday 3-30-2017

Pre Wod back squat 2×6 @ 60 2×3 @ 80 5 rounds 8x hang full clean 115/75 6x hspu 8x hang full snatch 115/75 6x hspu Weightlifting full clean + hang clean + push jerk + split jerk emom12 @ 75 snatch balance 4×3 @ 70 front squats (6 second eccentric, 1...

Friday 3-31-2017

Pre Wod every :30 for 8 minutes 1x c&j @ 65 WOD 4 rounds 20x kbs 70/55 15x box jumps 24/20 10x t2b 5x power clean...

Saturday 4-1-2017

Pre Wod strict press 3×6 @ 60 2×3 @ 80 TEAM WOD 2 rounds 800m run (200’s) 30x burpees 50x cal row 30x burpees Weightlifting snatch pull + power snatch + full snatch emom16 @ 70 clean grip dead lifts 5×5 @ 115 weighted box step ups 4×10 each...

Monday 3-20-2017

Pre Wod halting snatch grip dead lift 3×3 @ 110% WOD 4 rounds 50x du’s 200m run 5x dead lift 225/135 3x m/u (9x pull...

Tuesday 3-21-2017

Pre Wod 15 minutes to establish 3rm overhead squat WOD 4 rounds 6x power snatch 155/105 6x box jumps 24/20 12x t2b Weightlifting snatch 3×1 @ 90 back squat 3×1 @ 87 jerk behind neck 3×1 @ 87 snatch pulls 4×2 @...

Thursday 3-23-2017

Pre Wod establish a heavy hpc + clean + jerk + hang squat clean WOD 3 rounds 15x thrusters 95/65 15x oh lunges 45/25 15x c2b 15x hr push ups Weightlifting clean and jerk 3×1 @ 90% snatch balance 3×1 @ 87 front squats 4×1 @...