Wednesday 070516

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions

Monday 070514

15-12-9 reps of:

155 pound Hang power cleans

Muscle-ups

Sunday 070513

Back squat 5-5-5-5-5 reps

Saturday 070512

50-40-30-20- and 10 rep rounds of:

Double unders

Glute-ham sit-ups

Back extensions

Thursday 070510

Five rounds for time of:

95 pound Power clean, 21 reps

12 Handstand push-ups

Wednesday 070509

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Tuesday 070508

Run 10 K

Sunday 070506

Complete as many rounds as you can in twenty minutes of:

135 pound barbell Thruster, 7 reps

Weighted pull-up, 50 lbs, 7 reps

Saturday 070505

Power Snatch 3-3-3-3-3-3-3 reps

Friday 070504

Complete as many rounds in twenty minutes as you can of:

65 pound barbell Thruster, 15 reps

21 Jumping pull-ups