Strength
Deadlift
3-3-3-1-1-1-1
W.O.D.
5 rounds for time:
5 Power cleans(185)
10 burpees
Strength:
Back Squat
5x5
W.O.D.
30 muscle-ups for time
Strength:
Clean Grip Deadlift
3-3-3-3-3
W.O.D.
15 Min. AMRAP
5 Pull-ups
10 Ring dips
15 double-unders
Strength:
Front Squat
3-3-3-1-1-1-1
W.O.D.
21-15-9
Thrusters (95)
Burpees
Pull-ups
Strength:
Power clean (max)
Power Snatch (max)
W.O.D.
10-9-8-7-6-5-4-3-2-1
Push Press (135#)
Pull-ups
Strength:
Bench Press
3-3-3-1-1-1
W.O.D.
Every min on the min for 15 mins. perform:
5 thrusters (95)
5 burpee-pull-ups
W.O.D.
5 rounds for time:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Jerks
Load is 135lbs.
5 rounds for time:
250 m row
5 muscle-ups
10 Power cleans(bodyweight)
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![](<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}