Strength

Press

3-3-3-1-1-1


WOD

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

post times and scalings to comments.

Monday 23rd April

Strength

Overhead Squat

3-3-3-1-1-1



WOD

AMRAP in 8 min

1 Rope Climb (to the pipe!)
1 Back Squat 100kg/70kg
1 Rope Climb
2 Back Squats
1 Rope Climb
3 Back Squats
1 Rope Climb
4 Back Squats
.
..
...
....

Post Weights, Times and Scalings to comments

CrossFit on the BBC? Click on the link below to find out more:

http://www.bbc.co.uk/news/uk-17800714

Monday 8th August

Strength

Back Squat 3-3-3-1-1-1

WOD

20-15-10-5

Push Press

60kg Knees to elbows