rest day

no crossfit … rest up for tommorow!

Cathcing Up

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

——– 

For time:
2K run
50 Wall-ball shots, 20 pound ball
1K run
35 Wall-ball shots, 20 pound ball
500 meters run
20 Wall-ball shots, 20 pound ball

——–

Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Rest Day

or as some like to call it …. catch up day!

http://media.crossfit.com/cf-video/CrossFit_MartoneTGU3.mov

Power Cleans

Power clean 3-3-3-3-3 reps

Love the Double Under!

Three rounds for time of:
50 Double-unders
75 Squats

Heavy Fran

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

My alternative is:
Three rounds, 15-12-and 9 reps, for time of:
75 pound barbell Thrusters
12.5 pound weighted Pull-ups

I followed this with a 3k run about 5 hours later

Rest Day

Consider adding Jumping rope into your routine. Watch the master …. here

Catch your breath

CF Warm up

Sprint 660 yards
Max push ups  for 30 sec
Rest 1 minute
Sprint 440 yards
High knees for 30 secs
Rest 1 minute
Sprint 220 yards
Max push ups for 20 secs
Sprint 220 yards
High  knees for 30 secs
Sprint 220 yards
Max push ups for 30 secs

Monday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Front Squats

1-1-1-1-1-1-1-1-1-1 reps

Start at your Max!