CrossFit 951

WOD

Front Squat 5-5-5-3-3-3

Then

On the minute for 10:00-3 swings right hand, 3 presses right hand, 3 snatch balance right hand, 3 swings left hand, 3 presses left hand, 3 snatch balance left hand.

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WOD

Go for a run!  Take a half an hour and go run somewhere.  Enjoy the scenery, and the time to yourself, or run with a partner.

WOD

Clean 3-3-3-1-1-1

Then

2 Hurdle Hops, 10 Push ups, 2 Hurdle Hops, 9 Push ups, down to 2 Hurdle Hops, 1 Push up.

Use a hurdle or a high box, something that you really have to get after it to clear.  It's not an easy hop over a bar or something small.

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"Cody's Idea"

10 Rounds for time:

20 Squats

15 Burpees

10 Pull Ups

5 Push Ups

4 Sit ups

2 Box Jumps on the big tire.

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WOD

Shoulder Press 3-3-3-1-1-1

Then

4 Rounds of:

400m Run

15 Over Head Squat, 95lbs

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WOD

Back Squat 3-3-3-1-1-1

Then

For time:

20 DB Split Cleans (10 Right, 10 Left)

20 Knees to Elbows

20 DB Push Press

16 DB Split Cleans

16 Knees to Elbows

16 Push Press

8 DB Split Cleans

8 Knees to Elbows

8 Push Press

Be smart about the weight you use, and use the same weight for split cleans and Push Presses.

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WOD

Run 5k

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WOD

Power Clean 3-3-3-1-1-1

Then

Max Turkish Get Ups in 10 minutes.  Men use 55lbs, Women use 35lbs.

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WOD

Shoulder Press 5-5-5-3-3-3

Then

"Jackie"

1000m Row

Thrusters, 50 reps @ 45#

30 Pull ups

WOD

Back Squat 5-5-5-3-3-3

Then

Max Rounds in 12 Minutes: 10 TGU, 10 Push ups

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