CrossFit

Strength/Skill Work* Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.

WOD

400m run

25 push ups

25 squats

200m run

15 push ups

15 squats

200m run

For time.

*Please note any of you who may be incredibly [...]]]>

CrossFit

Strength/Skill Work* Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max.

WOD

400m run

25 push ups

25 squats

200m run

15 push ups

15 squats

200m run

For time.

*Please note any of you who may be incredibly sore in the overhead position from yesterday are advised NOT to max out but to work at lighter loads and practice getting UNDER the bar.

“Oh My” was last completed on June 1st, 2009.  Check your notebooks for times to beat!

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ICE Training

Strength/Skill Work

Weighted Pullup: Find a 1 rep max

Squat Clean: Heavy single

WOD

20 muscle ups

Immediately followed by:

15 body weight power cleans

For time.