Wednesday 8/31/16

Part 1: 15mins Squat Snatch 3-3-3-3-3 Part 2: 2012 CrossFit Games – Chipper For time: 10 Overhead Squats (135/95) 10 Box Jump Overs (24/20) 10 Thruster (135/95) 10 Power Cleans (205/125) 10 Toes-to-bars 10 Burpees 10 Toes-to-bars 10 Power Cleans (205/125) 10...

Monday 8/29/16

Part 1: 20mins Back Squat 1 X 20 Then RDL 1 X 15 Part 2: 21-18-15-12-9-6-3 reps for time of: Sumo Deadlift High-pull (115/75) Wall Ball (20/14) *Spealer special

Friday 8/26/16

Part 1: Alt EMOM x 12 Even: 7-10 Toes to Bar Odd: 3 Push Press + 2 Push Jerk + 1 Split Jerk Note: Overhead Complex should be approx 75% of Push Press 1RM Part 2: Every 2 mins for 20 mins: Run 100M 10 Burpees

Thursday 8/25/16

Part 1: 20mins Squat Clean 1-1-1-1-1 Part 2: From the main site: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15...