12/19/14: Friday:

Strength: Deadlift

1×3 @ 70%
1×3 @ 80%
1xME@ 90%

8×3: Speed Deadlifts with Band Tension (50% Bar Weight/20% Band Tension)
:30 Rest btw. Sets

WOD: Every 3 Minutes on the Minute for 5 Rounds

12 – T2B
18 – Slam Balls (30/20)
4 – Wall Walks

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12/18/14: Thursday:

Strength: 1RM Back Squat

 

 

 

WOD: CrossFit Mainsite WOD from 12/10/14.

With a Running Clock for Total Reps

1 Minute ME Squat Cleans (135/95)

1 Minute ME Push Jerks (135/95)

2 Minute ME Squat Cleans (135/95)

2 Minute ME Push Jerks (135/95)

3 Minute ME Squat Cleans (135/95)

3 Minute ME Push Jerks (135/95)

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