CrossFit

Strength/Skill Work Thruster: 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

21-18-15-12-9

Box Jumps

Kettlebell swings (M-53lbs, W-35lbs)

Squats

For time

__________________________________________________________________________________________________________

ICE Training

Strength/Skill Work 

Deadlift: Find a 3 rep max then take 80% of that and complete [...]]]>

CrossFit

Strength/Skill Work Thruster: 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

21-18-15-12-9

Box Jumps

Kettlebell swings (M-53lbs, W-35lbs)

Squats

For time

__________________________________________________________________________________________________________

ICE Training

Strength/Skill Work 

Deadlift: Find a 3 rep max then take 80% of that and complete 3 sets of 2 reps

Push Jerk: 2-2-2-2  Work to get progressively heavier

WOD   “Sparky”

9 thrusters (M-135lbs, W-95lbs)

800m run

12 thrusters

400m run

15 thrusters

200m run

For time.