A1: Weighted Pullups 5×8
A2: Weighted Push ups 5×8-12
For time:
36 Wall balls
18 Burpees
18 Wall balls
36 burpees
3 min AMRAP:
3 Box jumps
6 TTB
11/5/12
“CrossFit Total”
1RM Squat
1RM Press
1RM Deadlit
http://journal.crossfit.com/
11/3/12
Back Squat 3×5@ >80% 1RM
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pullups
Extra:
Pick one of the following-
3×12 Split Squats
or
3×12 DB External Rotation
11/2/12
Close Grip Bench Press 5×5
10-9-8-7-6-5-4-3-2-1
Push Press (90% of Tuesday’s press)
Box Jumps (24″/20″) – *step off of box
Extra:
3xME Strict TTB
11/1/12
Rest/Make Up Day