2/23/17: Thursday: Oly Club 6:30pm

Skill Session: Pick a skill to work on for the CrossFit Open : Double-unders, muscle-ups, bar muscle-ups. then For time: 5 Legless Rope Climbs -15 Burpees Rest 2:00 4 Legless Rope Climbs -12 Burpees Rest 1:30  3 Legless Rope Climbs – 10 Burpees Rest 1:00  3 Legless Rope Climbs – 8 Burpees Rest :30  2…

2/22/17: Wednesday

3 Position Squat Clean

then

AMRAP 4:

3 Power Cleans (135/95#)

3 Front Squats

3 Push Jerks

Rest 3:00

AMRAP 4:

3 Power Cleans (185/125#)

3 Front Squats

3 Push Jerks

Rest 3:00

AMRAP 4:

3 Power Cleans (205/145#)

3 Front Squats

3 Push Jerks

2/21/17: Tuesday: Oly 6:30pm


Skill session:
Pick a skill to work on for the CrossFit Open : handstand push-ups, kipping pull-ups, toes to bar.
then
As many rounds as possible in 14 Minutes of:

10 Strict Handstand Push-ups

12 Ball Slams (30/20)

14 Calorie row