May 6

Tech/Strength

Power Cleans

8-6-3-3-1-1-1

Todays WOD: 12min

800m run then

AMRAP

3 Power Cleans

6 Hand Release push Ups

9 Air squats

May 5

Rest Day

May 4

Tech/Strength
Power Snatch

10-8-6-3-1-1-1

Todays WOD:
4 Rounds For Time

10 Power Snatch 95/65lb

15 KB swings 53/35lb

20 Ab Mat Sit ups

May 3

Tech/Strength:
Rope Climbs

Todays WOD: 2 Rounds for Time

800m Run

15 Box Jumps 24/20'

15 Burpees

15 Wall Balls 20/14

15 GHD Sit ups

May 2

Tech/Strength:
Practice thrusters and

Chest to Bar Pull ups

Todays WOD:

CrossFit Open #6

7min. AMRAP

3-6-9-12-15-18-21etc

Reps/Round of

Thrusters 100/65

Chest To Bar Pullups

May 1

Rest Day

April 30

Tech/Strength:
Deadlifts 3-3-3-3

Today's WOD: For Time
800m Run
20 Deadlits 135/95lb
30 Push Ups
40 Air Squats
500m Row
40 Air Squats
30 Push ups
20 Deadlifts 135/95lb
800m Run