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FRIDAY 04.25.2014

"Jack"

20 Minute AMRAP:
10 Push Press (115/75)
10 KB Swings (1.5/1)
10 Box Jumps (24/20)

THURSDAY 04.24.2014

A) Front Squat Technique

B) 21-15-9
Burpee with 25/15# plate
KB snatch/hand (1.5/1.0)

WEDNESDAY 04.23.2014

A) Front Squat Technique

B) FOR TIME: 15-12-9
OHS 95/65
Push ups
Hollow Rocks

1 Rope climb between rounds

TUESDAY 04.22.2014

A) Front Squat Technique

B) 3 ROUND FOR TIME
5 snatches 135/95
500m row

then 3 ROUNDS FOR TIME
10 burpees
30 double unders

rest 2 minutes

THEN 3 ROUNDS FOR TIME:
5 cleans 135/95
500m row

then 800m run

MONDAY 04.21.2014

A) Front Squat
3x3

B) 3 Rounds:
10 Deadlifts 225/155
10 swings 1.5/1.0
30 Double Unders

SUNDAY 04.20.2014

3:00: 1 Round of the Following “Girls” for Total Time (c/o CrossFit Oakland):
“Kelly”
400m Run
30 Box Jumps @ 24”/20”
30 Wall Balls @ 20#/14#

“Nancy”
400m Run
15 Overhead Squat @ 95#/65#

“Barbara”
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

4:00 Mobility:
Overhead

FRIDAY 04.18.2014

5 rounds:
Row 500m
1 Rope Climb
5 hang cleans 135/95

10 static hanging leg raises*
10 Deadlifts (same weight as hang cleans)
50m - Sprint 

* hang from pull up bar/Rings and raise straight legs until they are parallel to the ground

SATURDAY 04.19.2014

30 Minute AMRAP:
15 Snatches (95/65)
30 Burpees Over Bar
15 Knees to Elbows
300' Frontrack Walking Lunge (95/65)

* 300' = 5 lengths of the wall

THURSDAY 04.17.2014

A) BACK SQUAT 10X3


B)EMOTM for 10 minutes:
Odd minutes 10 reps of Shoulder to Overhead 135#/95#
Even minutes 10 reps of HSPU

WEDNESDAY 04.16.2014

10 ROUNDS:
5 static pull ups
10 Russian twists with plate (35/15)
15 ground to overhead with plate... plate must be released on the ground