Monday

Happy Birthday Kristen!!!

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Pull Ups (Chest-to-Bar Pull-Ups for advanced)
Run 1 Lap

Thursday

Strength
Sumo Deadlift 5 5 3 3
Bench 8 8 8 - 60 sec rest then 2 sets of 5 @ a 40x0 tempo*
* It means take 4 seconds to lower the bar then explode up

W.O.D.
20 O.H. Lunges with empty bar
You will then load the weight on the bar and do....
3 rounds
7 Squat Cleans 155/105
30 Double Unders
Then de load the bar and finish with 20 O.H. Lunges with bar

Stabilization If time
30 HSPU

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Friday

Teresa doing well on open wod 13.2

W.O.D.
6 Rounds

Run 1 Lap
4 Clean & Jerk (185/120)
12 OVH Lunges (45/25)

"Mikko Salo does 13.5," CrossFit Journal video [wmv] [mov] [HD mov]

College-Bound Rower: Ryan O'Rourke" CrossFit Journal video [wmv] [mov] [HD mov]