CrossFit 951

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.

Post time to comments.

"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.

Post time to comments.

WOD

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

Then

4 Rounds of:

400m Run

15 Over Head Squat, 95lbs

Post loads and time to comments.

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.

Post time and loads to comments.

WOD

Run 5k

Post time to comments.

WOD

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

Then

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

Post loads and numbers to comments.

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

Post loads and rounds to comments.

WOD

Run, bike, or C2  12min Time Trial: Cover as much Distance as Possible.

Post distance covered to comments.

There is no weightlifting today because we are lifting heavy and doing a WOD Wednesday.  Have fun!

WOD

Today we start a new 6 week strength cycle.  Here is day one.  It should be fun.

Power Clean 5-5-5-3-3-3

Rest 5 minutes

Then:

"Helen"

3 rounds for time of:

Run 400m

21KB Swings (53/35lbs)

12 Pull Ups

Post loads and time to comments.