Wed, Mar 12

Fundamentals
Press
Push press
Push jerk

WOD
10-9-8-7-6-5-4-3-2-1
Push press 65# 95#
Bar facing burpees

Tue, Mar 11

Fundamentals:

Snatch

WOD:

E.M.O.M for 15 Min

1 Hang Snatch

1 Power Snatch

1 Snatch

 

Finisher:

2 Min AMRAP

V Ups

Mon, Mar 10

Fundamentals:

Pull-Ups

Push Ups

Ring Dips

WOD:

3 Rounds

4 Min AMRAP

5 Pull-Ups

10 Burpees

2 Min Rest Between Rounds

Sun, Mar 9

For Time:

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

“Karen”

150 Wall Ball

Sat, Mar 8

Sled Push
Sled Pulls

Partner Wod
3 Rounds
10 Burpee WallBall passes
wheel barrel walks (one length of gym for each partner)
Buddy Carry (one length of gym for each partner)

Fri, Mar 7

WOD

CrossFit Games Open WOD 14.2

http://games.crossfit.com/

Thur, Mar 6

Fundamentals
Kettle Bell Swings
Deadlift

WOD
15-10-5-10-15
Deadlift 155#/105#
KB Swings

Tues, Mar 4

Fundamentals
Hang power clean
Handstand push ups

2 minute
max handstand push-ups

Then

4 rounds

1 minute max calorie row
1 minute max reps hang power cleans
1 minute max toes to bar
1 minute max burpees
1 minute rest

Wed, Mar 5

Fundamentals
Thrusters
Deadlifts

Bring Sally up squats

Then

Tabata mashup
thrusters 65#/95#
Deadlifts 105#/155#

Finisher
3x
1 minute plank holds

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