Toosday

Josh Everett at the 2008 CrossFit Games

(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90% - 1x1@95%
RECOVER 2min
2x10 @ 80%

(B) 3Rounds
25 x Wall Balls:9/6/4 - 10/9ft
20 x TTB
15 x Deadlifts:100/70/60

Snatches

CrossFit Games 2009 (the year we Affiliated) 

vs CrossFit Games 2014. WOW!

Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets


(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.


(B) For Time
200m Run
15 Power Snatch: 45/35/25
400m Run
12 Power Snatch: 50/40/30
600m Run
9 Power Snatch: 55/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Saturday Get together

Coming Soon! Are you ready?

FOR TIME
20 x Thrusters:43/30
5 Rnds of Cindy
15 x Thrusters
3 Rnds of Cindy
10 x Thrusters
1 Rnd of Cindy

EVA

5 Rounds
800m Run
30 x KB Swing:32/24/20kg
30 x Pullups

Squats

Juli from Paleomg.com

(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
3x10 @ same as last week


(B) 12min AMRAP
15 x Russian KB Swings: 24/16
10 x Box Jump: 24/20 (Step Down)
30 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round