Strength:
- Ring dips: 5×5
Workout:
“Running Grace”
5 rounds for time:
- 6 clean and jerks (135/95 lb)
- Run 400m
Strength:
- Single leg dumbbell (or KB) deadlift
- 3 X 8 per leg
Conditioning
- Death by rowing – 100m + 20m every minute on the minute until you can no longer make the distance within the minute
- Death by burpees – start with 5, add 1 every minute on the minute until you can no longer complete the required number within the minute
Technical work: Squat snatch
Conditioning:
- 9-7-5
- Squat snatch
- Muscle ups
Strength/Skill: Kipping, Kipping jumping pullups, kipping pullups
Conditioning
- 21/15/9
- Kettlebell swing (32/24)
- Box jumps (30/24)
- For time
Srength
- Push press
- 3-3-3-1-1-1
Conditioning
- 800m run
- 50 back extensions
- 3 rounds for time
Skills:
- GHD situps: 5×10
Workout:
“Cindy”
Perform as many rounds as you can in 20 minutes of:
- 5 pullups
- 10 pushups
- 15 squats
Strength: Find your 10RM Overhead Squat
Conditioning
- 5 Deadlifts (1.5 x’s BW/BW)
- 10 toes to bar
- 5 rounds for time
Strength:
- Clean pulls 5-5-5-3-3-3 work up to 110% of your 3RM clean
Workout:
“Karen”
For time: 150 wall balls (20/14 lb), 10 ft target
It’s coming… FGB5 (video courtesy of CrossFit NRG)
[vimeo width="640" height="360"]http://vimeo.com/6989545[/vimeo]
Luigi and Laura on the KB swings and thrusters workout
Skills:
- L-sits: On the rings, perform 5 attempts at holding an L-sit position on the rings. Rest seconds between attempts
Conditioning:
For time:
- Row 500m
- 30 burpees
- Row 500m
Workout:
- Run 5k