SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Back Squat
Week 8 of 8
Find a 1 RM
TUESDAY
Every 40 seconds for 15 rounds
1 Handstand Pushup
-then-
CrossFit Open 15.4
AMRAP 8
3 Handstand Pushups
3 Power Cleans @ 185/125#
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans
WEDNESDAY
Find a 1RM Kettlebell Clean and Push Press
-then-
For time:
21 Dumbbell Thrusters
Run 400 meters
18 Dumbbell Thrusters
Run 400 meters
15 Dumbbell Thrusters
Run 400 meters
**Men: 35-53 lb dumbbells or kettlebells
**Women: 25-44 lb dumbbells or kettlebells
**Mainsite Feb. 10th 2016
THURSDAY
EMOM 24
1st Min: 4/2 Muscle-ups
2nd Min: 3 Overhead Squats
3rd Min: 10 Russian Kettlebell Swings
**Start with moderate loads and increase load throughout the first 4 rounds as desired. Then stick with the same loads for the last 4 rounds. Scored by load used during last 4 rounds.
FRIDAY
CrossFit Open WOD
16.1
SATURDAY
10 min to work up to a heavy 2” Deficit Deadlift.
-then-
Learn a new movement, the Burpee Pullover
-then-
21-15-9
Deadlift @225/155#
Pullups
*1 Burpee pullover after the round of 21, 15, and 9 (3 total Burpee Pullovers)