Tabata Fun Kettlebell Swings Push-ups Box jump-overs (24/20) Pistols Plank Hold (weighted if possible) - Complete all 8 sets of one exercise before moving on to the next. Skill Work 3 sets, not for time Muscle-ups x 3-5 reps - Modify to tempo ring dips, pull-up negatives or turn-over drills Handstand walks x M.E. walk [...]

Back Squat 3x5 +5lbs from Friday. If you fail, drop 20lbs and finish remaining reps/sets. Front Squat 5x5 Same weight as last Monday. All reps between 65-70% of 1RM front squat. 20-30-40 GO For time: 20 thrusters (95/55) 10 pull-ups 30 power cleans (115/75) 20 pull-ups 40 deadlifts (135/95) 30 pull-ups

OPEN GYM/REST DAY Wodapalooza 2017 Intermediate Qualifier 5-4-3-2-1 Rope Climbs 40 double-unders 50' overhead walking lunges with plate (45/25) Rx+: 50 double unders, 50' handstand walk Shoulder Strength Side dumbbell isometric hold (4x20 sec) Isometric front delt hold (4x20 sec) Isometric shoulder press (4x12) Side isometric hold: Feet shoulder width apart. Internally rotate shoulders. You [...]

Back Squat 3x5 Add 5lbs from Monday. If you fail, drop 20lbs and finish the rest of your sets/reps. Push Press 3x5 All reps to be completed between 65-70% of 1RM push press. Metcon 6 Rounds for Reps: 30 seconds M.E. thrusters (95/65) 30 seconds rest 30 seconds M.E. strict pull-ups 30 second rest 30 [...]

Handstand Work 10 kick up to handstand 10 wall walks Deadlift 5x5 Work up to a heavy set of 5. EMOMx15 Minute 1: 6 power snatches (135/95) Minute 2: 10 push-ups + 6 box jumps (30) Minute 3: 2 rope climbs RX+: Power snatches (155/105), 2 legless rope climbs - Perfect score = 120

Metcon 15-12-9 Power cleans (185/135) Toes-to-bar Metcon 800m run 100m walking lunge 30 calorie row

Snatch Pull + Snatch 8x1 Moderate weight (should be completed with good form and speed) Metcon 4RFT 400m run 20 KB swings (53/35) 20 wall ball shots (20/14) 4 minute rest Note times for each set - Push the intensity! Give each round your best effort! 

Back Squat 3x5 Increase weight 5lbs from Friday. Front Squat 5x5 All reps 65-70% of 1RM. Metcon 12 minute AMRAP 5 HSPU 10 pull-ups 15 box jump (24/20)

Split Press 5x5 Increasing weight each set. https://www.youtube.com/watch?v=EW8YhDGrK9k Becky 800m run 30 squat snatches (95/65) 400m run 30 hang squat cleans (95/65) 200m run 30 back squats (95/65) 400m run 30 push-ups (games standard) 800m run 30 pull-ups - Memorial WOD - The WOD remembers CrossFitter Becky Sefscik, a US Navy veteran and coach at [...]

Shoulder Mobility Warm-Up   Metcon 30 pull-ups 30 cal row/bike 100m KB/DB farmers carry (70/53) 20 HSPU 20 cal row/bike 100m KB front rack carry (53/35) 10 muscle-ups 10 cal row/bike 100m KB waiter's walk (35/25)