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REST DAY
W.O.D.
Work up to a 3 rep max on Power Cleans:
Then:
5 rounds(60%of 3 rm max Power clean)
3 clean pulls
3 power cleans
3 push press
3 split jerks
Post time to comments.
Thank Goodness EMT refresher is done. Good for 2 more years.
"FRAN"
21-15-9
Thrusters(95lb)
Pull-ups
Post time to comments and compare to last time.
Strength:
Power Snatch
2-2-2-2-2-2-2
3 rounds for time:
500 meter row
21 deadlifts (225lbs)
12 ring dips
Post time and loads to comments.
Every minute, on the minute for ten minutes, complete:
3 Snatches
Rest 5 minutes, then:
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push ups
10 Power Cleans
15 Dumbbell Front Squat
Post loads and number of rounds to comments.
5 min row (for watts)
2 min rest
4 min amrap squat cleans(145)
3 min double-unders
1 min rest
2 min amrap thrusters(95lbs)
1 min amrap burpees
Post reps to comments
15 chest-to-bar Pull-ups
1 Clapping push-up
13 c2b pullups
3 clapping pushups
11 c2b pullups
5 clapping pushups
9 c2b pullups
7 clapping pushups
7 c2b pullups
9 clapping pushups
5 c2b pullups
11 clapping pushups
3 c2b pullups
13 clapping pushups
1 c2b pullup
15 clapping pushups
Post time to comments
Overhead squats
5-5-5-3-3-3
5 rounds for time:
As Many Reps As Possible
Burpees in 1 min
Rest 2 min exactly between rounds.
Post number of burpees for each round.
5 rounds:
1 Deadlift (95% 1rm)
2 Muscle-ups
4 Power snatches (85% 1rm)
8 burpees
Rest between rounds using 1:1 work to rest ratio.
Post time of each round and load to comments.
![](<a href="http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl" target="_blank" title="CrossFit Journal Sample Article...right here" alt="CFJ Sample Article" ><img src="http://www.crossfit.com/cf-assets/CFJ-download/CFJ-125x63-3_1.jpg" width="125px" height="63px" border="0" title="CrossFit Journal Sample Article...right here" /></a> ){kind=link}