Monday 8.11.14
2 Rounds
50 Calorie row
20 Hang clean (about 70% of 1RM)
20 DB push press (50/35)
Tuesday 8.12.14
3x mas L-sit Ring hold or bar hold
4x4 Muscle-up transitions, muscle-ups
Tabata, 1 min between movements:
Pistols
Bear crawl
Hollow rocks
Push ups
Wednesday 8.13.14
Deadlift- Day 2 of 8
3x5, add 5 to 10#
Handstand Walks/shoulder touches
90 sec max burpees, 2 min rest, then as fast as possible do the number of burpees you
did in round 1
Thursday 8.14.14
4x3 Pause Front Squat, 3 sec pause
4x5 weighted pull-ups
22min EMOM, alternate:
1)150-250m row
2)10-13 KB swings
Friday 8.15.14
8 sets:
2 Snatch
2 Overhead squat
Not for time, 5 rounds:
8 Weighted sit-up
6 Renegade row, per side
Saturday 8.16.14
8 min amrap:
7 Ring dips
9 Thruster (95/65)
3 min rest
8 min amrap:
30 Double unders
9 Pull ups
Sunday 8.17.14
CrossFit Conditioning with Andrew