Wednesday

Enlarge image.

Tiffany Schao.

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

Stretching For Strength: 5 Flexibility Standards

Monday

Strength
Back Squat 8@60% 8@65% 8@70% 2@80% 2@90% 1@95%
OHS mobility

W.O.D.
400m Run
10 Burpees
15 OHV Squats  (95/65 Adv 115/75)
20 Pull Ups
25 Box Jumps
400m Run
25 Box Jumps
20 Pull Ups
15 OHV Squats
10 Burpees
400m Run

12 Biggest Myths about CrossFit 

10 Morning Rituals That Will Change Your Life

Thursday

Strength
Tempo Front Squat x 4 reps x 5 sets @ 70% of Clean Max @ 40X2 
Snatch work, hang, Snatch grip deads ect. 
W.O.D.
3 Rounds
1 Min Max Reps at each then 1 min rest.(FGB Style) Complete in any order
Over Head Squats 95/65
Toes 2 Bar
K.B. Swing
HSPU
Ring Dips

Monday

Strength

EMOM, for 12 minutes:
Odd Minutes – 135/95 lbs Power Clean x 5 reps
Even Minutes – Ring Dips x 10 reps

W.O.D.

3 Rounds

21 K.B. Swings

15 Thrusters 95/65

12 Toes 2 Bar

9 OVH Squats

 "The Man Beneath The Hair" with Garret Fisher - [video]

Tuesday

11 Celebrities who CrossFit

Strength

Find Max Over Head Squat

Find Max Weighted Dip

W.O.D.

Row 1 K

Five rounds of:
10 K.B. swings (70/53)

12 K.B. Front Rack lunges

Then:

Run 800m 

Midline

Tabata Alternating Hollow Position and Arch Holds

Saturday

 A few of the fabulous CFCP ladies

Strength
Make Up

Partner W.O.D.
3 Rounds
15 Wall Ball
10 Burpees
 Then
30 Axle Bar Shoulder to OVH
40 Axle Bar Deadlift
50 Pull Ups
60 Push Ups
Then 3 Rounds
Run 2 Laps
10 Med Ball Toss Sit Ups
10 Ovh Squats
10 Burpees

Tuesday

Strength
1a)Behind the Head Push Press
1b)GHD SitUps
2)Ovhead Squats

W.O.D.
5 Rounds
400m Run
15 Bench Press (135/95)

A  couple quick notes, This thursday we will have the body fat testing and we need your check asap if you have signed up. I think it should be written out to "Body Fat Test"

Also if you want to go watch NorCal Regional's with us we will be going Sunday May 26th, so make sure you get your tickets now,  it is $15 a person for the day. Buy them on www.gamescrossfit.com !

Have You Heard of Molly Biss?