July 22, 2016

CrossFit
Strength: C&J Complex (15 Minutes to build to a heavy single)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

WOD: AMRAP x 20:00
20 Kettlebell Swings (53/35)
10 Kettlebell Push Press (One Arm R)
10 Kettlebell Push Press (One Arm L)
Row 500 m
*If you finish mid-row, score 1 rep for every hundred meters completed

CrossFit 101
WOD: For Time
“GI Jane”
100 Burpee Pull Ups

Durability
3 Rounds for Quality:
15 Jump Squats (45/33)
15 Good Mornings (45/33)
15 Behind The Neck Push Press (45/33)
*Reps are unbroken. Rest only between rounds. Scale barbell weight if necessary

Barbell Club
1) Back Squat (10 x 3 @ 78%)
2) Front Squat (3×3 @78%)