Wednesday, July 17, 2013
3 Rounds against a 6 minute clock of:
Run 800m
As many shoulder to overhead as possible in the time remaining.
Perform 1 rope climb every time the bar drops below the shoulders
Prescribed barbell weight is 155#/105#
Rest 2 minutes between rounds
Tuesday, July 16, 2013
Strength
Back squat
Conditioning
(Power) “Elizabeth”
21-15-9 reps of:
Power cleans (135#/95#)
Ring dips
♦ compare to 01/17/13 ♦
Sunday, July 14, 2013
Strength
Push jerk
Conditioning
3 Rounds for time of:
50 Walking lunges
200m Run
Saturday, July 13, 2013
For time:
Row 3,000m
25 Burpees
50 Thrusters (95#/65#)
25 Burpees
Row 1,500m
Thursday, July 11, 2013
“Dirty Thirty”
For time:
30 Wall ball (20#/14#)
30 Pull ups
30 Deadlift (95#/65#)
30 Sit ups
30 Box jumps (24″/20″)
30 Power cleans (95#/65#)
30 Supermans
30 Overhead squats (95#/65#)
30 Hand release push ups
30 Double unders
30 Air squats
Classic WOD Courtesy of Guerrilla Fitness CrossFit Montclair Circa 2010
Wednesday, July 10, 2013
Skill / Strength
Hang snatch
Conditioning
EMOM for 10 minutes:
2 Hang snatches + 1 Overhead squat
-THEN-
Run 800m for time
Tuesday, July 9, 2013
Strength
Back squat
Conditioning
Complete 4 total intervals of:
4 rounds of “Cindy” every 5 minutes
