Workout of the Day

Main – CrossFit

Weightlifting

Front Squat (6×2-3 @ 65%)

Metcon

GI Jane (Time)

100 burpee Pullups
18 min Cap

*Mod=jumping pullup from a box…do not use bands

Take care of your hands

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Optional Accessory Work

Metcon (Weight)

KB Chops (up stroke)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=230

12/09/2014

12/10/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 65%) Metcon GI Jane (Time) 100 burpee Pullups18 min Cap *Mod=jumping pullup from a box…do not use bands […]
12/08/2014

12/09/2014

Main – CrossFit Skill Work Metcon (No Measure) EMOM 5 min 10 KB Swing (70/53) …then… 10 min TGU skill work Metcon Metcon (AMRAP – Rounds […]
12/07/2014

12/8/14

Main – CrossFit Weightlifting Clean and Jerk (3×2 @ 70, 3×1 @ 85%) Metcon Metcon (3 Rounds for reps) 3 AMRAPS, 1 minute rest btwn Sets […]
12/05/2014

12/6/14

Main – CrossFit Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 in Pairs 10 G20 (135/95) 20 […]