Thursday

 Got Quads?

A

Find your max Weight on this D.B. Complex

5 D.B. Deadlift

4 D.B. Hang Clean

3 D.B. Shoulder to OVH  (Must show full lock out and control at top of each rep)

B

Work on Skills that you are weaker at.

C

Rest 1 min after each run

20 K.B. Snatches

Sprint 1 Lap

15 K.B. Snatches

Sprint 2 Laps

10 K.B. Snatches 

Run 2 Laps

5 K.B. Snatches

Run 400m 

Double-under/Clean & Jerk Workout at The Ranch with Brooke Ence and Jon Pera - video [ipod] [mov] [720 HD] [1080 HD]

 

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

Monday

Come check out the make-over of CrossFit Cameron Park 2.0....bet you will be surprised! Pictures will be posted tomorrow. Gym is back to normal hours now! Hope everyone had a great Holiday weekend!

Strength:
Press- 3-3-3-3-3
Hang Cleans 3-3-3-3-3

W.O.D-
5 rounds-
Rest 1 min after each round

Run 2 laps
7 Thrusters 135/95lb, or intermediate wt- 95lb/65lb, beginner wt- 65lb/35lb