Wednesday, 24 February 2016

Warm up:

3 Rounds:

10 tuck Jumps

10 push ups

10 sit ups

WOD:

A.  Rope Climb – 5 ascents to 15 feet (3m)

Substitute:  5 X 5 Towel Pull-ups or mixed grip pull ups

B. “CrossFit Games Open Event 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean & Jerks (135/95 lbs)

3 Toes to Bar

6 Clean & Jerks (135/95 lbs)

6 Toes to Bar

9 Clean & Jerks (135/95 lbs)

9 Toes to Bar

12 Clean & Jerks (135/95 lbs)

12 Toes to Bar

15 Clean & Jerks (135/95 lbs)

15 Toes to Bar

18 Clean & Jerks (135/95 lbs)

18 Toes to Bar

Tuesday, 23 February 2016

Warm up:

400m run

WOD:

A.  Every 3 minutes for 18 minutes (6 sets), perform 1 Muscle-up.  If you fail your Muscle-up, perform 5 strict ring pull-ups followed by 5 strict ring dips.

B.  “Annie”

50-40-30-20-10

Double-Unders

Sit-Ups

Monday, 22 February 2016

Warm up:

5 rounds of

5 Slam Ball cleans

5 Slam Ball squats

5 Slam Ball slams

WOD:  Crossfit Total

1RM Backsquat

1RM Overhead Press

1RM Deadlift