Wednesday

Strength
Sumo Deadlift
Work up to a heavy set of 3 in 6 sets or less
Bench Press
3 x 8

Conditioning
7 Min AMRAP With a partner
Athlete A holds a plate overhead (45/25) while Athlete B Completes
7 Ball Slams (20/14)
7 Box Jump Overs (24/20)
7 D.B. Push Press (40/25)
Partners switch each round. The Plate must be passed ovh and kept ovh at all times or 7 burpees must be done by both Athletes. 

Wednesday

 Two CrossFit athletes and an elite weightlifter take on a weightlifting complex. 

Guess who lifts the most.  Nate Schrader: http://www.youtube.com/watch?v=gkjbjgnU2IA&feature=em-subs_digest

Strength

EMOM for 12 min 3 Sumo deadlifts (225#/155#) 3 Box Jumps (30″/24″) 6 push ups W.O.D.  10 All Out Sprints 250m on the Rower or parking lot Sprint. Your Choice, Rest as needed  An Unforgiving Breakdown of how much Sugar America Consumes

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

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