Strength:
Back Squat 5-5-5+
(65-75-85%)
*ADD 10lbs to 1RM

Workout Of the Day:
“Cow.. aka half Bull”
2 rounds for time
100 Double Unders
25 OHS (135/95) (115/75)
25 Pull ups
Run 800 meters

Miranda Oldroyd
CrossFit HQ Staff

Strength:
5 rounds of
Bench Press 5 Reps (elite:BW+20lbs/.75XBW) (Adv:BW/.50XBW)
10 Ring dips or 5 muscle Ups (optional)

Workout Of the Day:
250m run
15-10-5
KB swing (53/35)
Burpee Box Jump (24/20)
400m run
5-10-15
Burpee Box Jump
KB swing
250m Run

Strength:
Back Squat 5-5-5+
(70-75-80% of 1RM)

Workout Of the Day:
15 Minute AMRAP
4 Turkish Get up (2R/2L)
10 Pistols (20/10)
10 Push ups (hand release)

(If you cannot do a controlled unassisted pistol, stand on top of a box and allow your non-squatting leg to hang off the side. If that is still difficult, use a band or a post to help you maintain your balance.)

Strength:
Bench Press-
Take 15 min. to build your way to a heavy 5 rep max.
Good mornings-
10-10-10

Workout Of the Day:
Complete 6 rounds of:
Max Rep Deadlifts (275/125) (225/95)lbs – 30 seconds
Rest 30 seconds
Max Rep Burpees – 30 seconds
Rest 30 seconds

Post total reps completed

Strength:
Dead Lift:
Set 1: 50% 1-RM x 5 reps
Set 2: 75% 1-RM x 3 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

Workout Of the Day:
AMRAP in 5 minutes
SDLHP (95/65)
:::Rest 2 min.:::
AMRAP in 5 minutes
 Renegade row w/ Push up (40/20)