Saturday 200201

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb. ball, 155-lb. barbell

♂ 20-lb. ball, 225-lb. barbell

Thursday 200130

21-15-9 reps for time of:

Dumbbell squat cleans

Strict pull-ups

Deficit push-ups (hands on DBs)

♀ 35-lb. DBs  ♂ 50-lb. DBs

Wednesday 200129

Run or row 10,000 meters

Tuesday 200128

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Sunday 200126

5 rounds for time of:

5 shoulder presses

10 push presses

15 push jerks

♀ 65 lb.  ♂ 95 lb.

Saturday 200125

3 rounds for time of:

Row 500 meters

12 muscle-ups

Friday 200124

Lunge 400 meters

Wednesday 200122

Practice SLIPS for 20 minutes

Clean and jerk 1-1-1-1-1 reps

Tuesday 200121

21-18-15-12-9-6-3 reps of:

Handstand push-ups

L pull-ups

Monday 200120

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep