Monday 6/29/15

Strength
Back Squat (3×5)
*The emphasis will be on maintaining speed and an upright torso throughout the lift. If you have to pause at the top or "grind" out reps, you have too much weight loaded on the bar.

MetCon
5 Rounds
10 T2B
10 Deadlifts @ 225/155

Tuesday 6/30/15

Strength
Clean and Jerk (5×3+1)
*3+1 means 3 cleans plus 1 jerk on the third clean. Progress in weight only to the point where form begins to break down, then work to create a smooth, balanced, and powerful lift. Each repetition should feel the same. You do not have to touch and go, but you should reset quickly on the bar.

MetCon
"Jackie"
100M Row
50 Thrusters @ 45/35
30 Pull-ups

Wednesday 7/1/15

Strength
Bench Press (3×5)

MetCon
400M Run
3 Squat Snatches @ 185/125
2 Legless Rope Climbs
3 Squat Snatches @ 185/125
400M Run

Thursday 7/2/15

Strength
Front Squat (3×5)
*The emphasis will be on maintaining speed and an upright torso throughout the lift. If you have to pause at the top or "grind" out reps, you have too much weight loaded on the bar.

MetCon
Modified CrossFit.com WOD
80 Air Squats
70 Push-ups
60 Alternating Pistols
50 Calorie Row
40 One Arm KB OHS @ 35/25
30 HSPU
20 KB Thrusters @ 35/25
10 Muscle Ups

Friday 7/3/15

Strength
Snatch Complex (5×1)
Snatch Pull, Snatch High Pull, Power Snatch, Full Snatch
*Progress in weight only to the point where form begins to break down, then work to create a smooth, balanced, and powerful complex.

MetCon
AMRAP12
12 Burpees
24 KB Swings @ 55/35
36 DU