I. Pull-ups 5 x 3 sets
bodyweight - 30 pounds - 60 pounds (5)
II. Power Clean and Split Jerk 1 x 7 sets
70kg - 80kg - 80kg - 85kg x 4 sets
III. Tuck Planche Holds on the floor. 5-10 second holds x 6 sets
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snatch
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power wheel
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20rep Squats
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clean and jerk
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front lever practice
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rople climb
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back squat
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hollow rocks
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handstand push-ups
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healthlift
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box jumps
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rings
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sprint 400m
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2 position clean
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CrossFit
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back lever
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clean pull
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fight gone bad
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press
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sprint 200m
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5x5
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Fran
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KB swing
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Linda
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Mary
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Nicole
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Tabata Something Else
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The Chief
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dumbbell complex
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farmers walk
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filthy fifty
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muscle-up
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power clean+push jerk
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power cleans
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push press
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run
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strength practice
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thusters
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1.1
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15RM OH Squat
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1Mile Run
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40 yard dash
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naners
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plate hold carry
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power wheel rollout
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skin the cat
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the bear
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the hotel workout
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toes-to-bar from L-Hang
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wall walk
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