Skills: Hand stand practice WOD: 5 shoulder press @70% 5 good mornings 14 barbell step ups 20″ 3 muscle ups
Strength: Back Squat Set1) Every 30 seconds for 2 minutes 1 rep @ 70% Set 2) Every 45 seconds for .....
Strength: 1 rep max clean and jerk WOD: 3 rounds for reps: 1 minute max effort hand stand push ups .....
CrossFit Games Open 13.1 40 burpees 30 snatches 75/45 30 burpees 30 snatches 135/75 20 burpees 30 snatches 165/100 10 .....
Strength: Every 45 seconds for 6 minutes complete: 1 power clean, 1 hang clean, and 1 push press WOD: Run .....
Strength: Back squat 1×5@75, 1×3@80, 1×3@85, 3×1@90% WOD: 5 rounds for time: 8 hang power cleans @ 80% of 1rm .....
Strength: Establish 1 rep max split jerk WOD: 5 rounds for time 25 jumping squats 45/35 20 push press 95/75 .....
Strength: Every 30 seconds for 7 minutes 1 hang clean and 1 push press WOD: 4 rounds 25 hand release .....
As a Team of Two: 5 rounds: 1000m Trail loop 50 kettlebell swings 70/53 50 wall ball 20/14
Mobility with VEGAS!!! Benchmark Friday: -DIANE- 21-15-9 Dead lifts 225/185 Hand stand push ups
Strength: Establish 3 rep max: Touch and Go Power Clean WOD: 3 rounds: 8 shoulder press 115/75 8 chest to .....
Strength: 7×2 Hi hand cleans and 1 push jurk WOD: Tabata (20 sec work/10 sec rest): Ring Dips Sit Ups
