SUNDAY
Sunday Fun Day!
MONDAY
15 minutes to find a 3RM Push Jerk
-then-
30 Box Jumps @ 30”/24”
40 Push Jerks @ 115#/75#
50 Wall Ball Shots @ 20#/14#
TUESDAY
C&J Week 4
25 min to find a max of the complex:
Clean + Front Squat + Jerk
-then-
EMOM 15
1st minute: Backwards Sled Drag for 15 seconds – Heavy
2nd minute: 6 DB Bench Press – Moderate weight
3rd minute: Rest
WEDNESDAY
12 minutes instruction on Handstand Walking
-then-
“Marco”
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters @ 135#/95#
**CrossFit Main site 07/05/2015
THURSDAY
15 minutes to work up to a 1RM Turkish-getup
-then-
EMOM 28 minutes:
1st min: 1 Turkish-getup @ heavy (alternate arms each round)
2nd min: 10 GHD Situps
3rd min: 3 partner Tire Flips
4th min: 75m human wheelbarrow (partner)
FRIDAY
20 min to find a 6RM Front Squat
-then-
EMOM 5
6 reps @ 75% of 6RM Front Squat
-then-
“Double Trouble”
5-4-3-2-1
-Double Kettlebell Swing (Russian)
-Double Kettlebell Hang Clean and Press
-Double Kettlebell Front Squat
-Double Kettlebell Push Press
*Men @ 35 lb each hand
*Women @ 26 lb each hand
**Every time you put the kettlebells down during the finisher, you owe a 1,000m penalty row.
SATURDAY
”Filthy Fifty”
for time:
50 Box jumps @ 24”
50 Jumping pull-ups
50 Kettlebell swings @ 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press @ 45#
50 Hip Extensions
50 Wall Ball Shots @ 20/14#
50 Burpees
50 Double-unders