Saturday, February 2nd 2013

1) 5/3/1 Shoulder Press - deload


2) Park WOD
    8am at NoCoast CrossFit!!!


3) Super-set 4 Rounds:
    20 GHD Sit ups
    20 GHD Back Extensions

Friday, February 1st 2013

1) 5/3/1 Snatch - deload


2) 5/3/1 Clean & Jerk - deload


3) "Nasty Girls"
    3 Rounds for time:
    50 Air Squats
    7 Muscle ups
    10 Hang Power Cleans - 135/95 lbs


4) EMOM for as long as possible:
    7 Handstand Push ups


5) Mobility
    Lax ball - calves and achilles (2 minutes on each)

Thursday, January 31st 2013

Rest Day


Mobility
Yoga

Wednesday, January 30th 2013

1) 5/3/1 Deadlift - deload


2) EMOM for 20 min
    10 Burpees (even min)
    3 Muscle ups (odd min)


3) 5 Rounds:
    5 Seated Box Jumps - AHAP


4) Hamstring Mobility
    Hamstring Stretch - 2 min each
    Nerve Glides - 20 toe pumps, each side
    Pike Stretch - 2 min

Tuesday, January 29th 2013

1) 5/3/1 Back Squat - deload week


2) 5 Rounds for time:
    10 Toes to Bar
    10 Power Snatch - 75/55 lbs
    10 Wall Ball - 20/14 lbs


3) L-Sit - 5 x 15 seconds


4) Mobility - hold for 2 min each
    Labor Stretch
    Spiderman Stretch
    Pigeon Stretch

Monday, January 28th 2013

1) Snatch - work up to a med/heavy single

2) Clean & Jerk - work up to a med/heavy single

3) EMOM for 10 minutes:
    10 FAST Pull ups

Sunday, January 27th 2013

Strength

5-3-1 Back Squat - week 9


Met-Con

For time:
75 Handstand Push ups
* At the beginning of each minute, perform 20 double unders.