20170330

Run 800m, Rest 2:30

Repeat until pace/form deteriorates (3-8 sets)

20170329

Push Up - 2x1:00, 2x:30

Sit Up - 2x1:00, 2x:30

Back Squat - 5x5, moderate weight

3-Position Snatch - 3 sets, moderate 

Shoulder Press - 5x5, moderate

20170328

Run 400m, Rest 1:30

Repeat until pace/form deteriorates (5-10 sets)

20170327

2:00 Push Ups

2:00 Sit Ups

Push Press - 5x5, medium 

Jerk Balance - 5x3, medium

Clean Deadlift - 5x5, medium

20170326

Recovery Day

20170325

Run 2 miles

20170324

CrossFit Open 17.5

20170323

Recovery Day

20170322

Recovery Day

20170321

3 Position Snatch - 50%/3, 60%/2

Back Squat - 80%/2x3

Strict Handstand Push Up - 3 sets

20170320

CrossFit Games Open 17.4

20170319

Recovery Day

20170318

Recovery Day

20170317

3 Hang Clean (MT)+ 3 Jerk - 60%/1x3

Front Squat - 85%/1x3

Strict Handstand Push Up - 3 sets

20170316

60 Calorie Row

Rest 1:1

Repeat 3-5 times

20170315

Recovery Day

20170314

Hang Snatch (Mid Thigh) - 4x3, moderate

Back Squat - Heavy Single x3

Bench Press - 3x5, moderately heavy

20170313

16.4

AMRAP 13:

55 Deadlift

55 Wall Ball

55 Calorie Row

55 Handstand Push Up

20170312

Clean & Jerk - 80%/1x3

Front Squat - 85%/1x3

Strict Handstand Push Up - 3 sets

20170311

10 Rounds:

20 Calorie Row

20 Push Ups

20170310

CrossFit Games Open 17.3

20170309

Recovery Day

20170308

Recovery Day

20170307

Clean & Jerk - 80%/1x3

Front Squat - 80%/2x3

Strict Handstand Push Up - 3 sets

20170306

4 rounds:

75 Double Unders

15 Pull Ups

20170305

Snatch - 80%/1x3

Back Squat - 80%/2x3

Strict Handstand Push Up - 3 sets

20170304

Row 1:00, rest 1:00

Row 2:00, rest 2:00

Row 3:00, rest 3:00

Row 4:00, rest 4:00

Row 3:00, rest 3:00

Row 2:00, rest 2:00

Row 1:00

20170303

CrossFit Games Open 17.2

20170302

Row 20:00, easy

20170301

Recovery Day

20170228

Clean + 3 Jerk - 70%/1x3

Pause Front Squat - 80%/2x3

Strict Handstand Push Up - 5 sets