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CrossFit – Fri, Jan 13 Floor Press (Build to a 1 Rep Max) Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit – Thu, Jan 12 Metcon (Time) <p>10 Rounds</p><p>4 Box Step ups</p><p>6 DB Snatches 70/50</p><p>8 Hand release push-ups</p><p>15/12 Cal Bike</p><p> </p><p>RX 50/35</p>

CrossFit – Thu, Jan 12 Metcon (Time) <p>10 Rounds</p><p>4 Box Step ups</p><p>6 DB Snatches 70/50</p><p>8 Hand release push-ups</p><p>15/12 Cal Bike</p><p> </p><p>RX 50/35</p>

CrossFit – Wed, Jan 11 Deadlift (3 RM touch and go) Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>

CrossFit – Wed, Jan 11 Deadlift (3 RM touch and go) Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>

CrossFit – Wed, Jan 11 Deadlift (3 RM touch and go) Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>

CrossFit – Wed, Jan 11 Deadlift (3 RM touch and go) Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>

CrossFit – Wed, Jan 11 Deadlift (3 RM touch and go) Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>

CrossFit – Tue, Jan 10 Weightlifting <p>Choose OHS OR FRONT SQUAT</p> Overhead Squat (Work up to a 1 RM Off the rack) Front Squat (Weight) <p>Work to 1 RM</p> Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 3</p><p>400m Run</p><p>21 OHS</p><p>MAX HSPU</p><p> </p><p>REST 3 minutes</p><p> </p><p>AMRAP x 3</p><p>400m Run</p><p>18 OHS</p><p>max HSPU</p><p> </p><p>REST 3 minutes</p><p> </p><p>AMRAP</p><p>400m Run</p><p>15 OHS</p><p>Max HSPU</p><p> </p><p>REST 3 min</p><p> </p><p>AMRAP

CrossFit – Mon, Jan 9 Split Jerk (Build to 1 RM off the rack) Metcon (Time) <p>Partner WOD</p><p>3 Rounds for time</p><p>50 Pistols</p><p>10 Ring MU</p><p>20 Hang Power Cleans 165/115</p><p>50 Deadlifts 165/115</p><p> </p><p>RX RMU =Bar MU and Pistols =50 Lunges each Athlete</p>