Thur, May 22

For Time:

100 Alt. Single Arm DB Snatch 60/40

 

Bear Complex

1-1-1-1-1

Wed, May 21

For Time:

21-15-9-6-3

Strict HSPU

Front Squat 195/125

Burpee Over Bar

 

Fundamentals (Day 4):

Front Squat

Clean

Thruster

Wall Ball

Tue, May 20

For Time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

*From CrossFit HQ 5/17/14

Mon, May 19

Back Squat

4×4

 

12 Min AMRAP

10 Shoulder-to-Overhead 135/95

20 Sit-Up

 

Fundamentals (Day 3):

Shoulder Press

Push Press

Push Jerk

Back Squat

Sun, May 18

For Time:

150 Double Under(Tabata Style)

20-16-12-8-4

KB Swing 53/35

Box Jump 24/20

 

Fundamentals (Day 2):

Overhead Squat

Double Under

Snatch

KB Swing

Sat, May 17

10 Rounds:

10 Pull-Up

10 Push-Up

10 Air Squat

 

Skill Work:

Handstand Walk/Handstand Push-Up

Fri, May 16

10 Min EMOM

3 Power Snatch

 

For Time:

10-8-6-4-2

Bar Facing Burpee

10 Wall Ball in between each round.

 

Fundamentals (Day 3):

Press

Push Press

Push Jerk

Back Squat

Thur, May 15

18 Min AMRAP

15 Box Jump 24/20

12 Push Jerk 115/75

9 Toes-to-Bar

Shoulder Press

6×2

Wed, May 14

Hang Clean

3-3-3-3-3

 

3 Rounds

10 Hang Clean 175/115

20 Ring Dip

400m Run

 

Fundamentals (Day 4):

Front Squat

Clean

Thruster

Wall Ball

Tue, May 13

8 Min AMRAP

15 Thurster 95/65

50 Double Under

 

Back Squat

5-5-5-5-5