Monday: Jan 29, 2017

- Warm up

10 Cuban Press + OHS with Bar

10 Knee Pulls + Quad Pulls

250 M Row

10 Band Pull Aparts

:30 Second HS Holds

2 Rounds

- Olympic Lifting

-- Snatch Warm Up

- Back Squat:

Build to a 1 Rep Max

Gymnastics Work -

Find you Max Set of Unbroken Toes to Bar

then

10 Cals Bike

65% TTB of Today's Max

Rest 1:00

x 4

Workout

As Many Reps As Possible in 8 Minutes.

10 Deadlifts (M=135lbs, F=95lbs)
15 Box Jumps (M=24", F=20")
15 Deadlifts (M=185lbs, F=135lbs)
15 Box Jumps (M=24", F=20")
20 Deadlifts (M=225lbs, F=155lbs)
15 Box Jumps (M=24", F=20")
25 Deadlifts (M=275lbs, F=185lbs)
15 Box Jumps (M=24", F=20")
30 Deadlifts (M=315lbs, F=205lbs)
15 Box Jumps (M=24", F=20")
35 Deadlifts (M=365lbs, F=225lbs)
15 Box Jumps (M=24", F=20")

CrossFit Case Study