08.26.15 Tuesday

SNATCH DAY! High Hang Snatch (Hips) 3-3-3-3-3 Hang Snatch (Knees) 3-3-3-3-3 Snatch 5-4-3-2-1 ________________________________________________________________________ 6:00am and 5:15pm BootCamp Cash In: 400m Run 3 Rounds: 10 DB Front Squats (35/25#) 10 DB Push Press 5...

08.24.15 Monday

STRENGTH: Clean (3-3-3-3-3) Squat, power, or hang WOD: 5 minute AMRAP: 5 Cleans (squat, power or hang) (75% of your 3 RM) 10 HR Push Ups AP: 5min squat holds (break up as needed) _______________________________________________________________________ 6:00am BootCamp...

08.22.15 Saturday

3 person team 150 Wall Balls (20/14#) 150 Power Cleans (115/75#) 100 Toes 2 Bar 1 person works at a time, 2 people rest. Split the reps up as needed. QOD: Have you ever met a CrossFit games athlete in person? If so...

08.21.15 Friday

STRENGTH: 3 Position Snatch (hip, knee, floor) power snatch + 1 OHS to heavy weight in 15 minutes WOD: AMRAP 12 Minutes: Row 200m (Sub 200m run if rowers are full) 10 Power Snatch (95/65#) 10 Burpees over bar...

08.20.15 Thursday

STRENGTH Benchpress 40%x5, 50%x5, 60%x5 Last round, no more than 5 reps Cycle 4, Week 4 Percents are based off of 90% 1RM WOD: CrossFit Games Triangle Couplet 15-10-6 Thrusters (165/115) Bar Muscle Ups 10 Minute Time Cap...

08.19.15 Wednesday

STAMINA: 500m Row for time WOD: 20 Box Jumps (24/20″) 40 Med Ball Sit Ups (20/14#) 20 1 Arm KB Push Press Right (44/35#) 400m Run 20 1 Arm KB Push Press Left (44/35#) 40 Med Ball Sit Ups (20/14#) 20 Box Jumps (24/20″)...