Thursday
Clean and jerk w/ 2 sec pause at the knee
135-165-195-225-255-275-285-300(fail)
Clean pull to knee
2x3
335-335-335
pBack squat
3x4
335-335-335-335
press
4-3-2-1
160-170-180-190(f)

2 weighted pullups #40
rest :10
Amrap muscle ups in 2:00
rest 3:00 x3
12,11,10

Wednesday

2:00 burpee CTB pullups 9/min pace
2:00 row >600m or 1:40/500m pace
rest 3:00
x2

10 sets
#225 back squat
100m row sprint 1:24/500 pace
rest 1:00

Thursday
Cl+J w/ pause at the knee
135-165-195-225-255-275-285(no jerk)-300(f)
Cl pull to knee 2x3
#330-330-330
pause front squat 2x4
305-305-305-305
press 4-3-2-1
160-170-180-190(f)

3 sets
2 weighted pullups #40
2:00 Amrap muscle ups
12,11,10

Saturday Sunday and Tuesday

Saturday
OTM 10:00
evens 5 deficit HSPU on 12" boxes
odds 3 45# weighted pullups
Airdyne
25:00
:30 @85%
:30@50%
409 cal

Sunday
otm 20:00
evens 10 ring push ups
odds 10 ring supine pullups

20:00 Airdyne constant  pace 180ish watts

5:00 AMRAP
15 hr pushups
1 rope climb
4+10 pushups

Tuesdsy
otm 10:00
5 #25 weighted dip
5 #25 weighted pullup
no rest otm 10:00
5 strict dips
5 strict pullups

:30on/:30off airdyne 10:00
150 FY for example
155

5:00 AMRAP
5 12"deficit hspu
2 rope climbs
4+2(pushups)

8/1/13
CrossFit for Hope
Like Fight Gone Bad, one minute at each movement AMRAP rest one minute between rounds.
burpees
power snatch #75
box jumps 24"
thruster #75
CTB pullup
189 reps total

snatch deadlift to mid thigh+ snatch w/ pause at mid thigh
1+1 x7
135-145-155-165-175-185-195
snatch 1st pull
2x3
245-245-245
p back squat (2 sec)
3x4
335-335-335-335
Sn grp press
4x4
125-125-125-125

20 2pd TGU not for time

7/30/13
front squat 2x3
315-325-335

power snatch single 80% ish
135-155-165-175-185-195-210(f)

power clean single + push press
225-245-265-275-285 (no push press on 275, 285) (285 power clean pr)

PM
row sprints 250m x10
1:00 rest
avg. 1:39.0/500m  (hands slippery)


7/31/13
work to a high box jump
48.5"
then...
OTM 10:00
8 burpee box jumps "24
rest 5:00
OTM 10:00
6 burpee pullups 1' above standing reach
rest 5:00
10:00 AMRAP cal on airdyne 172 cal

7/28/13

1:00 wall balls #20
rest 1:00 x4
33, 32, 32, 31

rest 5:00
1:00 goblet squats 1.5 pood
rest 1:00 x4
24, 23, 25, 25

"jonestown"
20-10
#135 push press
burpee pullup

4:34

7/27/13

clean and jerk w/ 2 sec pause above the knee
1 x 5
225-255-265-275-285-300(f)
clean pull
2 x 3
325-325-325-325
p front squat
2 x 4
275-295-295-295
press
4,3,2,1
160-170-180-190

3 sets with 3:00 rest
2 #35 weighted pullups
2:00 AMRAP muscle ups
11, 10, 8