Monday

A.
Slow motion Snatch pull into a snatch
 5-7 counts bringing bar up to the first position then go.
work up as heavy as possible.
B.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
C.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
D.
If Time 3-4 Sets each
Bent-Over Barbell Row x 8-10 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011

Monday

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
C.
Four rounds for Reps (On the Min)
45 seconds of Alternating Reverse Lunges (135/95 lb Front Rack)
Rest 15 seconds
45 seconds of Supinated-Grip Strict Pull-Ups (chin ups)
Rest 15 Sec
45 seconds of sit ups
Rest 15 Sec
1 Min to Run 1 Lap

Wednesday

"I want to be the best."
Garret Fisher's rookie campaign at the CrossFit Games ended with a fifth-place finish overall. He collected six top-10 finishes including fourth on Row 1 (6:37.6). At 22 years old, Fisher was the second youngest competitor at the Games this year. He started doing CrossFit at the age of 15. -From CrossFit Games.com

Strength
15min to work up to 2 deads at 85-90%+ 1rm

W.O.D.

10 min Amrap
6 Deads @ 50%
8 Strict Chin Ups
25 Double Unders

10 min Amrap
6 OHS @ 50% Max Snatch
8 T2B
25 Double Unders

Skill/ Challenge
500m Row 

Fittest Man On Earth: Rich Froning - [video]

Tonight the 6:30pm class has been cancelled. So we decided to have a class tomorrow at 6:30 to make up for it!