Sunday 190623

3 rounds for time of:

21 power cleans

Run 400 m

Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

Thursday 190620

For time:

21 bench presses

21 strict L chest-to-bar pull-ups

Run 800 m

15 bench presses

15 strict L chest-to-bar pull-ups

Run 800 m

9 bench presses

9 strict L chest-to-bar pull-ups

Run 800 m

♀ 115 lb. ♂ 175 lb.

Wednesday 190619

3 rounds for time of:

15 thrusters

3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

Tuesday 190618

For time:

2-minute handstand hold

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings

Row 500 m

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Saturday 190615

4 rounds for time of:

500-m row

L-sit, from the ground, for same time as row

Friday 190614

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

10 single-leg squats, alternating

Wednesday 190612

Run 10,000 meters

Tuesday 190611

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups

30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Monday 190610

Deadlift 15-12-9-6-3 reps