CrossFit

Strength/Skill Work  Turkish Get-ups

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee dumbbell deadlifts

12 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

15 squats

9 pull-ups

30 seconds rest

___________________________________________________________________________________________________________

ICE Training

Snatch Balance: 75% of snatch x 3 x 3

Squat Clean: 85% of Friday’s max x 1 x 4

WOD

Complete 4 rounds of the following:

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CrossFit

Strength/Skill Work  Turkish Get-ups

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee dumbbell deadlifts

12 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

15 squats

9 pull-ups

30 seconds rest

___________________________________________________________________________________________________________

ICE Training

Snatch Balance: 75% of snatch x 3 x 3

Squat Clean: 85% of Friday’s max x 1 x 4

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

8 burpee barbell deadlifts (M-175lbs, W-115lbs)

12 high box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

8 heavy kettlebell swings

10 ring dips

30 seconds rest