0884:

WU: 10 minutes PT

Press 1×3@70% 1X3@80% 2×3@85%

Sumo DL 1×3@70% 1X3@80% 2×3@85%

10 minute Amrap

  • 3 H. Power Snatch @60% 1RM
  • 20 DU/30 SU
  • 3 HPS
  • 30 DU/40 SU
  • 3 HPS
  • 40 DU/50 SU
  • 3 HPS
  • 50 DU/60 SU
  • 3 HPS
  • 60 DU/70 SU
  • 3 HPS
  • 70 DU/80 SU
  • 3 HPC
  • 80 DU/ 90 SU
  • 3 HPC
  • 90 DU/ 100 SU
  • 3 HPC
  • 100 DU/110 SU

0867:

WU: 5 minutes

A. STRENGTH: Press 4X5@70%

B. WOD: 5 RFT

  • 12 SDHP//GA 8  70/53
  • 12 pull ups//GA: 6
  • 12 HRPU// GA: 6
  • 400 m run//GA: 400 m

C. handstand holds: 15 attempts

0862: JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

WU: shoulder, lat, chest

STRENGTH: Press 3×5@65%

WOD: JT 21 15 9

  • Handstand push ups
  • Ring dips
  • Push ups

Finish: Mobility 5 minutes

GA: 15 12 9 stink bugs, banded ring dip & HRPU

 

0860: 21 day sugar detox starts Monday!

0860: opening 21 day detox

WU: roll lat, chest, quad, hip – shoulder band 2 minutes

STRENGTH: b.squat

1X5@60% 1X3@65% 1X1+@70%

WOD: 2 4 6 8 10 12 14 16+ reps & rounds in 10 minutes

  • Thruster 95/65
  • OTBB

Finish: Run 1 mi – no clock

GA: use DB’s & perform reg. burpees

The Yes/No foods list found here: http://crossfit2120.com/wp-content/uploads/2014/01/Sugar-Detox-YES-NO-Food-List.pdf

 

0817:

WU: yea C. AA

WOD: Tabata this:

  • Push ups- on feet for rest time.
  • Squats (rx=hold bottom for rest 10sec)
  • Hollow rocks – on feet for rest time.(when form gets rotten, go to star plank)
  • The Saggy burpee! OFFRT!

STRENGTH: Press 8×3 @85% :60 – change grip location every set.