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08.04.2015

TODAY’S WOD Lift 8x 1 Hang Clean + 1 Clean -increasing weight -rest about 2 min between sets METCON Metcon 12 min AMRAP 5 T2B 10 Hang Power Clean @ 60% 20 Double Unders How to Crawl your Way Back to Shoulder Health

08.03.2015

TODAY’S WOD LIFT Bench Press: 5×3 @ 80‐85% METCON “Jack” 20 min AMRAP 10 Push Press (115/85) 10 Box Jump (24/20) 10 KB Swings (53/35) The Survival of the Survivors:  The CrossFit (Hunger) Games

08.01.2015

TODAY’S PARTNER WOD 400m run 50 partner wall balls 100 double unders 25 burpees w/ partner jump over 100m partner carry (50m each) 25 burpees w/ partner jump over 100 double unders 50 partner wall balls 400m run

07.31.2015

TODAY’S WOD LIFT Front Rack Split Squats 5 x 10 each leg METCON Row 2k for time Then, 3 x 30 sec Hollow Body Holds 3 x 10 barbell Rollouts (75/55) 3 x 1min weighted plank hold ‐any order, rest as needed Five Factors to Prevent Regression

07.30.2015

TODAY’S WOD Lift: Snatch from 2” below knee + Snatch Every 2 min for 16 min (8 sets) -Increase weight with each set Metcon: 12 min AMRAP 5 Hang Power Snatch (115/75) 7 OH Squats (115/75) 9 Burpees 5 Moves to Fix your Snatch