SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Sprint & Agility
Week 3
- Run 400 m easy, 200 m hard, 200 m easy, 100 m hard, 100 m walk
- Instruction and Drills on Change of Direction
- 2 x 60’-30’-60’ Shuttle @ 80%, 90% effort
- 6 x 60’-30’-60’ Shuttle
- Immediately upon completion of final sprint:
*Group A- 4 min static stretching
*Group B- 4 min on rower or airdyne, cooldown pace
TUESDAY
12 min to find a 5 RM Shoulder Press
-then-
For Time:
21-15-9
Deadlifts @ 135/95
Hang Power Clean @ 135/95
Push Press @ 135/95
WEDNESDAY
15 min find a 1RM Snatch
-then-
“Snatching Elizabeth”
21-15-9
Power Snatch @ 115/75#
Ring Dips
Rx+ = Strict Ring Dips
THURSDAY
10 min to find a 3 RM Back Squat
-then-
4 Rounds for Quality
-3 Back Squats @90% of today’s 3RM
-8 Partner Glute Ham Raises from Floor
-Max Effort Strict Pullups* or Ring Rows
*Pullups will be done with prone, wide grip.
FRIDAY
For time:
100 Partner Synchronized Single-arm Dumbbell Overhead Lunges@50#/35#
100 GHD Sit-ups
100 Partner Synchronized Single-arm Dumbbell Overhead Lunges@50#/35#
SATURDAY
In 18 min perform
“Sham”
7 Rounds for Time:
11 Deadlifts @ bodyweight
100-meter Sprint
CrossFit Mainsite May 30th 2016
-then in remaining time-
For Quality: Turkish Getups @ 70/44#