10/29/2013

Main – CrossFit Strength/Skill Front Squat (5 5 5 ) HEAVIEST AS POSSIBLE Metcon UNBROKEN “2.0” (Time) 4 TNG SQUAT CLEANS 20 WB (20/14) 6 S2O 20 U/B KBS (1.5/1) 8 FRONT SQUATS REST 2M, X3 *MUST GO U/B OR START MOVEMENT BACK AT 0. FOR TOTAL TIME

10/25/2013

Main – CrossFit Strength/Skill EMOM FOR 15 MINUTES MIN 1: 10 PULLUPS MIN 2: 10 PUSHUPS MIN 3: 10 PUSH JERKS (115/85) *SCALE PUSH JERKS AS NEEDED Metcon “RUIZ” (AMRAP – Rounds and Reps) KBS ARE UNBROKEN, IF YOU BREAK, PERFORM 10 PLYO LUNGES AND PICK UP WHERE YOU LEFT OFF.12M AMRAP 10 THRUSTERS (115/85)

10/23/2013

Main – CrossFit Strength/Skill Cluster Deadlift 2.2.2 X3 REST 15 SEC BETWEEN DOUBLES. LOAD SHOULD ALLOW TNG REPS Metcon IN 12 MINUTES, FIND 1RM SQUAT CLEAN REST 2M PERFORM AS MANY REPS AS POSSIBLE IN 8 MINUTES @ 90% 1RM Squat Clean (Max Load) Metcon (AMRAP – Reps) 8min AMRAP of Squat Cleans at 90%

10/22/2013

Main – CrossFit Strength/Skill 3 Position Clean + Jerk (MAX LOAD) CLEAN FROM THE POCKETS 1ST, THEN FROM MID THIGH, THEN FROM THE GROUND, THEN 1 JERK 15M TO FIND MAX LOAD Metcon Metcon (Time) 3 ROUNDS FOR TIME: 400M RUN 5 CLEAN AND JERKS (155/105) 10 BURPEE OVER THE BAR 15 JUMP SQUATS

10/21/2013

Main – CrossFit Warm-up Warm-up (No Measure) 6M AMRAP at 65% | 200M Run (4 Laps), 6 Ring Rows, 8 Pushups, 10 Air Squats Strength/Skill Metcon (AMRAP – Rounds) 3 ROUNDS (Not for Time) Max L-Sit Hold Max Set of Strict Pullups Handstand Pushup Practice * Work HSPU Kip or complete 4-6 each round if

10/18/2013

Main – CrossFit Strength/Skill 15M EMOM MINUTE 1: 5 HEAVY WB MINUTE 2: 5 RD/PUSHUPS MINUTE 3: MAX L-SIT *TUCK KNEES IF NEEDED Metcon Metcon (Time) 10 PULLUPS 10 THRUSTERS(115/85) REST 1M 20 PULLUPS 20 HANG SQT CLN(115/85) REST 1M 30 PULLUPS 30 S2O(115/85) REST 1M 800M SB RUN (30/20)

10/16/2013

Main – CrossFit Strength/Skill Metcon (Weight) “Sally Up” (135/95) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

10/15/2013

Main – CrossFit Strength/Skill Metcon (4 Rounds for distance) 20 SEC ROW SPRINTS REST 2M, X4 GOAL IS MAX METERS IN THAT 20 SECOND SPRINT Metcon Metcon (Time) 3 ROUNDS FOR TIME: 10 T2B 10 FRONT SQUATS(135/95) 10 PLYO LUNGES 200M RUN

10/14/2013

Main – CrossFit Strength/Skill Front Squat (6 sets of 5 Front squats) 12M EMOM EVEN: 5 HEAVY FS (225 ISH/135 ISH) ODD: 6-10 T2B Metcon Metcon (AMRAP – Reps) SCORE IS TOTAL REPS (WB + KBS + PULLUPS + BURPEES)WITH A RUNNING CLOCK: 0-5 MIN: RUN 800 THEN: MAX KBS (1.5/1) 5:01-10: RUN 400 THEN: