DEADLIFT 4X8
***4 PROGRESSIVE SETS TO FIND 8 REP MAX FOR THE DAY
8 MIN LADDER
1 BURPEE
1 BOX JUMP
2 BURPEES
2 BOX JUMPS
3….AND SO ON AS FAR UP THE LADDER AS YOU CAN GO
15 MIN HWP
1 POWER CLEAN
1 HANGING CLEAN
1 FS
1 PUSH JERK
1 SPLIT JERK
21-15-9
OHS 115/75
R KB SNATCH 53/35
L KB SNATCH 53/35
BACK SQUAT 3X10
***3 PROGRESSIVE SETS FOR A 10 REP MAX FOR THE DAY
“CINDY”
20 MIN AMRAP
5 PULL-UPS
10 PUSH UPS
15 AIR SQUATS
ONE STOP SNATCH 20 MIN HWP
3 ROUNDS
15 PUSH PRESSES 125/85
15 T2B
400 M RUN
OR DON’T AND DO YOGA INSTEAD
10 AM YOGA FOR CROSSFITTERS
730 AM TO 10 AM ONRAMP
10 AM GROUP WOD
11 – 1 OPEN GYM
HANG CLEAN/JERK 2+1
***CLEAN FROM ABOVE THE KNEE
4 ROUNDS
200 M RUN
8 HANGING SQUAT CLEANS
10 C2B PULL-UPS
***REST 1 MIN BTWN ROUNDS
DEADLIFT 3X10
*** FIND 10 REP MAX FOR THE DAY
50 JUMPING LUNGES
25 KB SWINGS 70/53
50 DOUBLE UNDERS=90 SECONDS OF ATTEMPTS
POWER SNATCH 1 RM
1 MIN ME BOX JUMPS
REST 30 SEC
1 MIN ME RING DIPS
1 MIN ME WALL BALLS
BEAR COMPLEX