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Jenna Tieman

Friday

50-40-30-20-10 reps for time: Calorie Row Shoulder-overhead Rx: 95/65 Sc: 65/35

Tuesday

A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Rx- 10 burpees. Sc: 6...
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Monday

A. Deadlift prep/warmup B. 21-15-9 reps for time: Deadlift (~70% of 1rm) Box Jump (30/24) go taller than “normal”

Wednesday

Gymnastics/Strength Development A. Skill work for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8...
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Friday

15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories Thrusters Rx: 95/65 Sc: 65/45

Friday

For time: Row 1000 Meters 30 Strict Pull-Ups Run 800 Meters

Wednesday

50 Minute Run, Row, or Bike for Max Distance

Tuesday

Amrap 15 minutes 20 Russian KB swings 10 burpees 200 m. run *partners alternate tasks to accumulate as many rounds as possible in 15 minutes

Monday

A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap  “DT” 12 deadlifts 9 hang power clean 6 push...
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Thursday

AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups http://library.crossfit.com/free/pdf/07_03_Pushups.pdf  
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