Wednesday

A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets
D.
On the minute, every minute, for 12 minutes:
275/185. Deadlift x 5 reps
Burpees x 5 reps
PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 275 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.

15 Things Highly Confident People Don't Do

Wednesday

A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

Beauties & Beasts: Find the ‘beast’ within and discover real beauty

Ask The Doc: Why We Develop Bad Knees

Friday

Strength
Work Up to a Heavy Single on Snatch, and Clean and Jerk
Clean Pull 3 3 3 @ 105%
Back Squat 2 2 2 2 2 @ 70%+

W.O.D.
15 Power Snatch (135/95)
3 Rounds
10 Back Sqaut
15 H.R. Push Ups
30 Double Unders
then
15 Power Snatch

Ryan and John Box Jump by CrossFit Cameron Park.

Monday

Enlarge image

Strength
Clean & Jerk 1 @ 75% 1 1 @ 80% 1 1 @85%
Clean Pull   3 @ 95% 3 @100% 3@ 105%
Back Squat  2 2 2 2 2 @ 70% or more

W.O.D.
5 Rounds
8 Wall Climbs
10 T2B
12 Box Jumps
Run 1 Lap

Sub 3 Minutes with Rich Froning, Berlin - video [ipod] [mov] [HD mov]
"Rowling" with Josh Bridges, Dan Bailey, and Rich Froning - video [ipod] [mov] [HD mov]

Thursday

Strength
2 Power Clean + 1 Push Press 2 2 2 @80% of Push Press Max
3 Snatch Push Press +1 Snatch Balance 3 3 3@70% of Snatch 3 3@80%
Clean Pull 3 3 3 3 3 @95% of Clean

W.O.D.
Rounds of 10 down to 1 of each

Push Press115/75
Front Rack Lunge115/75
Sit Ups
Air Squat

Extra 
Find 2 Rep Max Weighted dip

Wednesday

Strength
Front Squat 2 2 2 2 2@85%
Snatch 3 3@75% 2 2@80% (Catch in squat if you can)
Split Jerk (From Front, Hold Split 3 Sec)
Clean Pull 3 3@95% of Clean 3 3 3 @ 100%

W.O.D.
8 Bar Muscle Ups or Wall Climbs
12 Dead Lifts (255/165)
16 Box Jumps (30/24)
20 K.B. Snatch (53/35) (10 each side)
16 Box Jumps
12 Dead Lifts
8 Bar Muscle Ups or Wall Climbs