Wednesday 9/28/16

Wednesday 9/28/16

WOD:

Build to a Heavy Push Jerk + Split Jerk
– then-
Take 20-30 lbs off and complete 15 reps of this complex for time

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Tuesday 9/27/16

Tuesday 9/27/16

WOD:

200m run 20 Overhead lunge steps (95/65)
400m run 40 Front Rack lunge steps (95/65)
600m run 60 Back Rack Lunge Steps (95/65)

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Monday 9/26/16

Monday 9/26/16

For Time:
50 Back Squat (135/95)
40 Power Clean (155/105)
30 Front Squat (165/115)
20 Power Snatch (175/125)
10 Overhead Squat (185/135)

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Sunday 9/25/16

Sunday 9/25/16

***Reebok CrossFit ONE is closed ***

Active Recovery – Bike, Run, Swim or Row for 30 minutes

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Tuesday 9/20/16

Tuesday 9/20/16

WOD:

20 Min Partner AMRAP:
You go I go- both do 1, 2’s, 3’s, 4’s, 5’s, Repeat
Squat Clean (205/145)
100 m run/sprint

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Monday 9/19/16

Monday 9/19/16

WOD:

Team Series as Individual
21-15-9 reps of:
Burpees over the bar
Overhead squats (95 / 65 lb.)
Chest-to-bar pull-up

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Sunday 9/18/16

Sunday 9/18/16

***Reebok CrossFit ONE is closed ***

Active Recovery – Bike, Run, Swim or Row for 30 minutes

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