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.

Strength:

4 sets,

Power Clean X 1.1.1

Rest as needed (work on shoulder mobility.)

Workout Of the Day (conditioning):

CrossFit Games Open WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

-One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. Your score equals the number of rounds completed, plus an additional squat clean if the final round is incomplete.

D1: 165/110

D2: 135/75

D3: 105/55

Strength:
Deadlift
Warm up 5-5-3
Then,
5X5reps @ 75%-80% of your 1RM

Workout Of the Day:

:::PALEO WOD # 2:::

A). AMRAP in 3 minutes of:
Renegade rows w/ push up (40/30)

-Rest 3 minutes-

B). “Annie”
50-40-30-20-10
Double Unders
Sit ups (use your DB’s to anchor your feet.)

-sub for double Unders is triple the amount.

Mike W. in beautiful Vail Colorado!

Strength:
Turkish Get Up
*start light and increase load with each set.
Warm up 6-6-3
Work sets 6-3-2

Workout Of the Day:
“Mystery WOD”

Cash Out:
30 Renegade rows W/ push up (40/30)

Hint for today’s WOD!

Strength:
Back Squat
(Deload phase)
5-5-5

Workout Of the Day:
Competitor:
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull ups

Post reps for both exercises in all rounds.

Fitness:
Five rounds for max reps of:
2 minutes of max burpees
2 minutes of max double Unders

Post reps for both exercises in all rounds.