06/24/2014

Main – CrossFit Strength/Skill EMOM FOR 10M 3 MODERATE DL’S THEN IMMEDIATELY 3 TALL BOX JUMPS ALL TNG AND SHOULD BE AROUND 70-80% Deadlift (10 sets of 3) Metcon Metcon (AMRAP – Rounds and Reps) 3M AMRAP: 4 DL (225/125) 4 T2B 1M REST IF 6 ROUNDS, CONTINUE 3M AMRAP: 5 DL (225/125) 5 T2B

06/20/2014

Main – CrossFit Strength/Skill 1 DL – 2 HPC – 3 PJ EVERY 90 SECONDS FOR 12 MINUTES COMPLETE 1 COMPLEX 1 DL – 2 HPC – 3 PJ Metcon Metcon (Time) 21-15-9-6-3 KIPPING HSPU FRONT SQUATS (185/115) OVER THE BAR BURPEES

06/18/2014

Main – CrossFit Strength/Skill Metcon (4 Rounds for time) 400M RUNS @ 70-80-90-100% REST 2M B/W RUNS Metcon Metcon (Time) 3 ROUNDS FOR TOTAL WORKING TIME 16 PLYO LUNGES 12 PLYO PUSHUPS 8 BURPEE BOX JUMPS (24/20) REST 2M B/W ROUNDS

06/17/2014

Main – CrossFit Strength/Skill PULLING PRACTICE MUSCLE-UPS – C2B – PULLUPS – STRICT RING ROWS – STRICT/ASSISTED PULLUPS Metcon Metcon (AMRAP – Reps) EVERY 2 MINUTES FOR 14 MINUTES, COMPLETE: 200M RUN – 3 BURPEES THEN W/REMAINING TIME COMPLETE AMRAP OF S2O (155/95) *SCORE IS # OF REPS S2O

06/13/2014

Main – CrossFit Strength/Skill Metcon (3 Rounds for time) A1. 10 T2B OR ABMATS NO REST A2. 8 BURPEES AFAP REST 3M, X3 Metcon Metcon (Time) FOR TOTAL TIME A. BIG LAP REST 1M B. 30 HEAVY KBS REST 1M C. 300/250M ROW REST 1M D. BIG LAP

06/10/2014

Main – CrossFit Strength/Skill 3X10 SCAPULA PULLUPS THEN: PULLING WORK MUSCLE-UPS/C2B/KIPPING PULLUPS STRICT RING ROWS AND NEGATIVES IF NO PULLUPS Metcon Metcon (AMRAP – Rounds and Reps) 12M AMRAP 6 HSPU 6 HANG POWER CLEANS *135/95 6 T2B 100M SHUTTLE RUN DOOR-MANHOLE-DOOR-1ST CURB