Daily Workouts
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Wednesday
Strength: deadlift 5, 3, 1+ or new 1rm (75, 85, 95%) Metcon: Rx 3 rounds run 400m 15 burpees 12 snatches, 115/80 Intermediate 2 rounds run 400m 15 burpees
Tuesday
Strength: back squat 5, 3, 1+ or new 1rm (75, 85, 95%) Metcon: Rx 5-4-3-2-1 rope climbs clean and jerks, Rd 1: 145/115 Rd 2: 165/125 Rd 3: 185/135 Rd
Monday
Strength: shoulder press 5, 3, 1+ or new 1rm (75, 85, 95%) Metcon: Rx 15 min amrap ladder 1 front squat, 185/125, +1 each round 3 handstand push-ups, +3 each round
Friday
Metcon: CF Open WOD 11.5 Rx 20 min amrap 5 power cleans, 145/100 10 toes 2 bar 15 wall shots, 20/14 Intermediate 15 min amrap 5 power cleans 10
Wednesday
Strength: shoulder press 3, 3, 3+ (70, 80, 90%) Metcon: Valentine's Day Wod (With or without partner) WOD 1: Death by sychro push press, 125/85 + burpee high 5 WOD 2: Part
Monday
Strength: back squats 3, 3, 3+ (70, 80, 90%) Metcon: Rx 21-15-9 burpees double db squat cleans, 50/35 Intermediate 15-12-9 burpees double db squat cleans Beginner 12-9-6 burpees db squat cleans