Friday

Enlarge image

"Found my five-year-old doing this after watching the CrossFit Games"
- Derek from CrossFit.com

Strength
Back Squat: Work up to at least one single at 90% If time hit as many as 6
Push Press: Find Max

W.O.D.
10 rounds
7 Burpess
7 Knees to Elbows

Tuesday

WOD:

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

"Oly Analysis: Chad Vaughn Snatch" with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]

The Barber Brothers