Strength:

Strength:

3-4 sets of:
Strict Press x 3 reps
+
Push Press x 3 reps

Rest as needed between sets and work on hip mobility
-Post heaviest load used.

Workout Of the Day (conditioning):

5 Rounds for reps of:

30 seconds of DB shoulder-2-overhead
30 seconds of rest
30 seconds of Anchored sit-ups
30 seconds of rest
30 seconds of Double Under’s
30 seconds of rest

Score equals total reps combined.

Workout Of the Day:

“The new CrossFit Totals”

-Find a 1RM for a CLEAN
-Find a 1RM for BENCH PRESS
-Find a 1RM for an OVERHEAD SQUAT

Set 1: 50% 1-RM x 3 reps

Set 2: 75% 1-RM x 2 reps

Set 3: 85% 1-RM x 1 rep

Set 4: 90-95% 1-RM x 1 rep

Set 5: Attempt previous 1-RM

Set 6: Exceed previous 1-RM

Strength:
Overhead Squat
1-1-1-1-1-1-1
(1st set starts once the weight gets heavy. Post heaviest load.)

Workout Of the Day:
3 rounds for time
10 burpee box jump up & over (24/20)
15 wall ball shots (20/14)

Strength:
Bench Press
5-5-5 (deload)

Workout Of the Day:
“Aldo”
Buy in: 39 DB ground to over head (Elite:40/20) (Adv.30/15)

Then complete 3 rounds of:

10 Burpee Box Jumps (Adv. 5 burpees/ 5 box jumps)
20 Dead Lifts (Elite:145/95) (Adv. 115/75)
300yrd Run backwards