Posts from May 2016

Weighted pull-ups x5x5 Weighted dips x5x5   12 min EMOM 5 KB SDHP 24/16kg + 20 DU’s

Push Jerk 5-5-3-3-2-2-1-1   4 Rounds for time: 400m Run 5 burpee muscle-ups

Rest Day 🙂

Team WOD: Complete 3 rounds: 1 minute ON/OFF Row for AMRAP cal AMRAP Slam balls AMRAP GHD[…]

Technique work: Dumbbell Snatch   5 rounds of: 12 dumbbell snatches 17.5/12.5kg 9 floor press with a[…]

Olympic Lift Focus: For QUALITY Cleans from Blocks (above knee) x3x8 @  70-75%

CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep