January | 2016 | Crossfit

8 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 4 Strict Handstand Push Ups Then 15 Minute AMRAP – 15 Hang Power Cleans @ 75/55lbs – 15 Front Squats @ 75/55lbs – 15 Shoulder To Overheads @ 75/55lbs

Sunday 10/01/16

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20 Minute Partner AMRAP – Hill Sprints **Alternate Work/Rest

Saturday 09/01/16

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30 Minutes To Find 1 Rep Max Clean And Jerk Then 7 Rounds (20 Minute Time Cap) – 3 Clean And Jerks @ 165/105lbs – 3 Muscle Ups – 25 Double Unders **All Movements Must Be Completed Unbroken

Friday 08/01/16

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Rest Day

Thursday 07/01/15

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3 x 5 Overhead Squat Shoulder Mobility Between Sets Then “Triangle Choke 2″ 3 Minute AMRAP – 25 Wall Balls – 20 Burpees – Max Reps KB Swings @ 24/16kg Rest 3 Minutes 3 Minute AMRAP – 20 Burpees – 30 KB Swings @ 24/16kg – Max Reps Wall Balls Rest 3 Minutes 3 Minute AMRAP – 30 KB Swings @ 24/16kg – 25 Wall Balls – […]

Wednesday 06/01/16

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3 x 3 Dead Lift 5 Rep Max Weighted Push Up Between Sets Then 4 x 800m Run **On a running clock, start runs at 0,8,16 and 24mins.

Tuesday 05/01/16

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10 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 12/10 Cals Air Bike Then 5 Rounds – 1st Minute: 150/120m Ski Erg – 2nd Minute: 50 Double Unders – 3rd Minute: 15 Shoulder To Overheads @ 135/95lbs

Monday 04/03/16

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Warm Up: – 1000m Row Then 30 Minutes To Find: – 1 Rep Max Back Squat – 1 Rep Max Weighted Chin Up – 1 Rep Max Weighted Ring Dip Then 10 Minute AMRAP 10,9,8,7,6,5,4,3,2,1 – Back Squats @ 225/155lbs – Toes To Bar, Then – Max Reps Muscle Ups In Remaining Time

Sunday 03/01/16

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Rest Day

Saturday 02/01/16

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Rest Day