10/11/2013

Main – CrossFit Strength/Skill A1. 15 U/B HEAVY KBS REST 10 SEC A2. 8 BURPEES AFAP REST 10 SEC A3. MAX U/B HSPU REST 3M, X3 Handstand Push-ups (MAX U/B HSPU) *IF MORE THAN 15 HSPU/ATTEMPT, USE 2-3 PLATES PER SIDE FOR DEFICIT Metcon Metcon (Time) 5-4-3-2-1 SQUAT CLEANS (185/135) BOX JUMPS (30/24) 200M RUN

10/09/2013

Main – CrossFit Warm-up Warm-up (No Measure) Test Strength/Skill Front Squat Clusters 3.3.3 x 3 (3 sets cluster 3s) REST 15 SEC B/W SETS OF 3 AND THEN 3M BEFORE STARTING NEXT SET. Metcon Metcon (Time) FOR TIME: 1K ROW 30 PULLUPS 20 JERKS (155/105) 10 HSPU 800M RUN 30 T2B 20 FRONT SQUATS 10

10/08/2013

Main – CrossFit Warm-up Warm-up (No Measure) Strength/Skill Deadlift (5 TNG + 10 Slamballs every 90sec) Touch and Go DL (MODERATE LOAD) 225/155ISH 10 SLAMBALLS (30/20) ON THE 90 SECONDS FOR 12 MINUTES Metcon Metcon (Time) 4 ROUNDS FOR TIME: 10 OHS (95/65) 15 PLYO LUNGES 20 WALLBALLS (20/14)

10/07/2013

Main – CrossFit Warm-up Warm-up (No Measure) 6M AMRAP at 65% | 200M Run, 8 Jump Squats, 2 Wall Climbs, 8 Pass Thrus Strength/Skill Pull-ups Work on strict pullups in several variations depending on ability level – Use bands or partner (holding feet) if necessary. Scale up to muscle-ups. Perform EMOTM Work. Metcon Metcon (AMRAP