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STRENGTH

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

 

CORE  (3rds)

 100m farmers carry w/2 KBs
 10 GHD's
 30sec HS hold

 

 

 

WOD

OPEN GYM

or

WOD
100 double unders
50 pushups
25 clean and jerks   115/75
50 pushups
100 double unders

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SKILL & STRENGTH
1 Power clean + 1 Squat Clean EMOM x 8mins @ 75%

WOD
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

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WOD
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

 

POST WOD STRENGTH
3 x 5 backsquats heavy as possible

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STRENGTH
Snatch balance 1-1-1-1-1-1-1 reps

 

WOD
For time:
50 jumping alternating lunges
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees

 

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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