Friday 121914

CrossFitIsMyFavorite

Strength:

Back Squat 1 x 5 @ 50%

1 x 4 @ 60%

2 x 3 @ 65%

3 x 2 @ 75%

WOD:

For Time

21 Wall Balls

21 DL (225/155, 185/135, 155/95)

Run x 400m

15 Wall Ball

15 DL

Run x 400m

9 Wall Ball

9 DL

Run x 400m

Thursday 121814

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Strength:

Snatch 2 x 3 @ 60%

2 x 3 @ 70%

3 x 1 @ 80%

WOD:

3 RFT

5 x Front Squats (165/115, 135/95, 115/65) - From the ground

10 x Push-ups

Rest 1 min.

3 RFT

10 x Pull-ups

20 x KB swings(53/36)

Wednesday 121714

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Strength:

20 minutes to establish a 1 RM Clean for the day

WOD:

9 Min. AMRAP

Box Jumps (24/20) x 15- No step ups for Rx

Push Press (115/75) x 12

T2B x 9