Strength

Bench/Floor press 5×5 +1xfail ~ 10 rep max

WOD

20 min AMRAP

10 pull ups

10 shoulder to over head 95/65

10 pull ups

10 shoulder to overhead 115/75

10 pull ups

1o shoulder to overhead 135/85

10 pull ups

10 shoulder to overhead 155/95

10 pull ups

10 shoulder to overhead 175/105

10 pull ups

10 shoulder to overhead 195/115

Keep adding weight for presses 20/10lbs each round until you can not add and continue WOD with that weight

“Toughness is in the soul and spirit, not in muscles”
-Alex Karras

Strength

5 Sets 1 Snatch + 3 Over Head Squats

Rest 2 min and add weight each Set

WOD

8 RFT

5 Overead Squats 95/65

10 Toes to bar

15 KB Swing 55/35

“Intensity – There will be time to rest when you are dead!”

Strength

Power Clean and Jerk

5×3

WOD

For time

10-1 Hang Clean 135/95

1-10 Ball slam 30/20

5 Burpees

“The faster I finish, the faster it stops hurting.”
Marco Pantani 1998 Tour de France and Giro d’Italia winner

Strength/Skill

Spend 15 min. working on muscle ups. If you can not do a muscle up do bar muscle ups or work on progressions

WOD

25 min AMRAP

200 meter run

3 Deadlifts 225/155

3 pull ups

400 meter run

6 Deadlifts

6 pull ups

600 meter run

9 Deadlift

9 pull ups

800 meter run

12 pull ups

12 Deadlifts

ECT

Count your reps Run does not count as reps

“It always hurts when you go as hard as you can.”
– Keith Bontrager

Friday 4/5/13

CrossFit WOD:

“Filthy Fifty Jacked Up”

For time:
50 Box jump, 36/24 inch box
50 Jumping Chest to Bar pull-ups
50 Kettlebell swings, 70/55
50 Steps Over Head Walking Lunge 45/25lb plate
50 Knees to elbows
50 Push press 65/45lb bar
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (Jump to 6″ target)
50 Double unders

https://www.crossfitstrongisland.com/1313/1313/

Thursday 4/4/13

CrossFit Games Open 13.5

https://www.crossfitstrongisland.com/1311/1311/

STRENGTH

PUSH PRESS

3x3x3x3x3

WOD

3 RFT

800 Meter Run

30 Hollow body sit ups

20 Push Press 95/65

10 Burpees

STRENGTH

CLEANS

8-6-4-2-1

FRAN

21-15-9

Thrusters

Pull ups