(Pic from CrossFit.com)
Option 1: CrossFit.com
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
Option 2: Outlaw
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 RGood mornings – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.
Option 3:CrossFit MontrealNotes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.
Part A: Practice pistols (10 mins)
Part B: 4 rounds for time
20 Ring dips
20 Wallballs 20/16