Friday, 6.24.2016

10 rds – EMOM 1 C&J
Front squat – 3×3
For time
30 bar MU + 30 strict CTB
pull-ups

Conditioning
21-15-9 rep RFT
HPC
FS
Jerks
CTB pull-ups
Kipping HSPU
– same barbell throughout
(155/105 lb)

This weeks programming has come from the CrossFit competitors programming.

Wednesday 6.22.2016

Barbell conditioning – with a
running clock
9 rds – EMOM – 1 PC @ 75% 1RM
At 12:00 min
9 rds – EMOM – 1 PS @75%
At 25:00 min
4 rds of 20 unbroken deadlift
(225/155 lb)

Conditioning
Preset rower WOD
– Select Workout
– Custom List
– v1.40/20r…9
= 9 rds of 1:40 work, 0:20 rest
with 2 min rest after rd 5

Changing lives with quality functional fitness