First: What it Takes to Win by 2 Time CrossFit Games Champion Rich Froning was released this week.  Pick it up for a great read. 

First: What it Takes to Win by 2 Time CrossFit Games Champion Rich Froning was released this week.  Pick it up for a great read. 

Monday – June 24, 2013

Muscle Up Progression (15 minutes)

"Annie"

50-40-30-20-10

Double Unders (mod: 3:1)

Sit-Ups

Tuesday – June 25, 2013

Rack Jerks, 3-3-3-3

Then

2 RFT

Run 400m

8 Strict Pull-Ups (mod: band strict P.U.)

Then....NO Rest

20 KB Step Ups 20" box, 53/35 KB

Then....NO Rest

2 RFT

Run 400m

8 Strick Pull-Ups (mod: band strict P.U.)

Wednesday – June 26, 2013

Front Squats, 3-3-3-3

Kettlebell WOD

8 Min AMRAP

10 KBS, (53/35 KB)

10 Goblet Squats

10 SDLHP

Thursday – June 27, 2013

15 Minutes to work on HSPUs

In Teams of 2 Complete for time:

50 Hang Power Cleans (135/95)
50 Squat Snatches (65/35)
100 Box Jumps
100 KBS (Rus 53/35)
50 Toes to Bars
200 Sit Ups

Friday June 28, 2013

Snatch - 3-3-3-3 (75% of 1RM)

Clean & Jerk - 2-2-2-2 (80% of 1RM)

 

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