1/20/15: Wednesday
Front Squat
3×5 @ 85% of 1RM
then
(Open Wod 11.4)
10 Minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats
10 Muscle-ups
then
Accessory Work
5×10 Back Extension
superset
:30 Plank Hold
1/19/16:Tuesday: Oly Club 7:30pm
Squat Clean
8×1 Heavy Singles
then
7 Minute AMRAP
3 Thrusters (100/65)
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
*add 3 reps each round*
1/18/16: Monday
Back Squat
2×5 @ 70% of 1RM
then
14 Minute AMRAP (CrossFit Open Workout (15.3)
7 Muscle-ups
50 Wall-balls
100 Double Unders
1/15/16: Friday
Front Squat 2×5 @ 85% of 1RM then 5 Minutes Max Reps Burpee Box Jump Overs (24/20) 1 Minute Rest 4 Minutes Max Reps Shuttle Run (10m) 1 Minute Rest 3 Minutes Max Reps Power Clean (155/105) 1 Minute Rest 2 Minutes Max Reps Wall-balls (20/16) 1 Minute Rest 1 Minute Max Effort Unbroken Chest…