Thursday, 3.26.15

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A. 10 Minute Skill Work

Pull-ups 

 

B. Complete For Time:

800 Meter Run

80 Box Jumps 30/24″

600 Meter Run

60 Box Jumps 30/24″

400 Meter Run

40 Box Jumps 30/24″

100 Sit-ups

 

Level 1 B

400 Meter Run

40 Step-ups / Box Jumps 20/24″

400 Meter Run

30 Step-up / Box Jumps 20/24″

400 Meter Run

20 Step-ups / Box Jumps 20/24″

50 Sit-ups

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Wednesday, 3.25.15

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CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler

Rowing Technique for CrossFit and Conditioning – Technique WOD

 

A. Row 2,000 Meters For Time

A – Level 1

Row 1,000 Meters For Time

B. Deadlift

3-3-3-2-2-2

 

C. 3 Rounds For Time:

15 Thrusters 95/65#

5 Bar Muscle-Ups 

2 Ring Muscle-ups 

 

C – Level 1

C. 3 Rounds For Time:

15 Thrusters 65/45#

15 Pull-ups/Ring Rows

 

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Tuesday, 3.24.15

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Front Squat Development with Pat Sherwood

Developing the Handstand With Camille Leblanc-Bazinet

 

Front Squat

5-5-5-5-5 

Super Set With

Max Handstand Walk 

 

 

16 Minute AMRAP:

30 Double Unders 

15 Dumbbell Snatches 

15 Sit-ups

Run 200 Meters 

 

 

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