Friday 130621

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

L-pull-ups

Wednesday 130619

Hang power clean 3-3-3-3-3-3-3 reps

Tuesday 130618

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat

GHD Sit-up

Monday 130617

Three rounds for time of:

Row 1000 meters

20 Pull-ups

30 Box jumps, 20 inch box

Saturday 130615

Hang power snatch 3-3-3-3-3 reps

Friday 130614

For time 15, 12, and 9 rep rounds of:

45 pound Dumbbell Thruster

Muscle-up

Gallant

"Gallant"

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

Tuesday 130611

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood

Pull-ups

Monday 130610

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Sunday 130609

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds

Push jerk, 75 pounds