Friday

Strength
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

WOD
For Time: 
21 Barbell Facing Burpees
21 Power Cleans 135#/95#
21 Barbell Facing Burpees

Coach Tom and Coach Liliana

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

Team Iron Angels

Wednesday

Strength
Front Squat
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat
*60% of 1RM

WOD
AMRAP 8:00
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8: 
Wallballs 20#/14#
*15 Abmat sit-ups after each break

Team Project 1013

Tuesday

ROMWOD

then

WOD
AMRAP 4:00
3 rounds:
12 Deadlifts 95#/65#
9 Hang Power Cleans 95#/65#
6 Push Jerks 95#/65#
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:00
2 rounds:
12 Deadlifts 135#/95#
9 Hang Power Cleans 135#/95#
6 Push Jerks 135#/95#
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:00
1 round:
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#
then
Max Calorie Row in Time Remaining

Team Crossfit 1013 and Team Almighty Quads