Friday. 9.12.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.


1:00 of jump rope.

1:00 of double under practice.

10 BB front squats

5 C2B pullups

5 Burpees to a target

REVIEW: Front Squat. OTB burpee. Burpee to a target. C2B Pullups.

CI: 9-6-3 reps for time of:

Front Squat at 70% of your 1RM (barbell must start from the floor)

OTB burpee (both feet must pass over the bar at the same time)



Recover for 5:00.


CII: AMRAP in 15:00 of:

5 C2B pullups

10 burpees to a target (your pullup bar)

15 double unders


PURPOSE: Strength. Stamina. Mental Toughness. C/R Endurance. Lateral movement. Lat development. Skill practice.



LIII: None

LII: Weight of choice.

LI: Weight of choice. Step over the bar okay.



LIII: 1 C2B pullup

LII:  5 pullups or 3 C2B pullups with band of choice. 10 double unders.

LI: Pullup sub of choice. Squat thrusts okay (not to a target okay). 10 double unders (attempts count) or 30 single unders/toe taps to a plate. AMRAP in 12:00 okay.


PWMOB: Full body rollout.



CI: 75% of your 1RM

CII: 5 Muscle Ups. Burpees to target (rings).


Endurance: None


The Mar: Relax with Jim and talk about your favorite CrossFit experience.

Leave a Reply

Your email address will not be published. Required fields are marked *