Thursday
STRENGTH/SKILL
Overhead Press 5-3-1
CONDITIONING
Run 1 mile (rest 4 minutes)
Run 800m (rest 3 minutes)
Run 400m (rest 2 minutes)
Run 400m
or
Row 2000m (rest 4 minutes)
Row 1000m (rest 3 minutes)
Row 500m (rest 2 minutes)
Row 500m
STRENGTH/SKILL
Overhead Press 5-3-1
CONDITIONING
Run 1 mile (rest 4 minutes)
Run 800m (rest 3 minutes)
Run 400m (rest 2 minutes)
Run 400m
or
Row 2000m (rest 4 minutes)
Row 1000m (rest 3 minutes)
Row 500m (rest 2 minutes)
Row 500m
Fight Gone Bad V from Dave Hanson on Vimeo.
STRENGTH/SKILL
Press:
3-3-3+
CONDITIONING
For time:
1 Mile Run
Followed by 3 Rounds:
-7 Power Snatches 115/75
-25 Sit-ups
9am: Group Class
10am: Intro To CrossFit (all are welcome!)
10am: Olympic Weightlifting
11am: Group Class
CONDITIONING
In Teams of 2 Complete:
-Run 1 mile
Decending ladder:
-Buddy Wall ball
-Situps
20-18-16-14-12-10-8-6-4-2
-800m Farmer’s walk
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