Max It

Back squat 1 RM

Post loads to comments

1 arm DB DL 5x5
25, 35, 45x3

Ring plank push up work:
Feet on a box
1 arm forward
1 arm side
2 arms side
2 arms forward

5 rounds

CrossFit WOD

Warm up: Pull ups, Push ups, Squats, Sit ups, Samson stretch
10 reps each, 2 rounds

15 Sumo Deadlift High Pulls
15 Thrusters

Adjust load and times to comments

Rest Day

The beat down is comin', but not today.

Smoker

(With help from Coach Rut)
5 Rounds for time:
10 Hang Power Cleans
15 Pushups

James (95#): 7:02
Kathy (45#): 7:43

Finisher: Partner work
2:00 Heavy bag hits/kicks/knees/elbows while partner jump ropes, then switch
4 rounds

Get ready for a beat down tomorrow!

Good Times

4 rounds:

5 Bodyweight Deadlift
Combo: 1 Burpee + 4 heavy bag strikes (2xarms, 2xlegs)
5 pull ups
5 push ups
5 360's

Ladder

135# DL
Bar dips
1,2,3...
How many rungs can you climb?