WEEK OF 7/24/17 –  Click here for the very first ever CrossFit Journal article, “Foundations”. When I read this back in 2005, my mind was blown and I never looked back.

MONDAY

Strength/Skill

Spend 10 minutes working on Handstands or Handstand Walks

WOD

“Jackal”
For time:

Row 1000m
50 KB Overhead Squats (55/35) – 25 each arm
30 Chest to Bar Pullups

TUESDAY

Strength/Skill

Shoulder Press (90% of max)
70% x 8 x 5 sets

WOD

3 rounds for time:
Run 800m
50 Pushups

WEDNESDAY

Strength/Skill

Sled Push and Farmer Carry Superset

WOD

“Randy”
75 Power Snatches for time (75/53)

THURSDAY

Strength/Skill

Clean
75% x 3 x 4 sets

WOD

AMRAP in 12 minutes:
4 Thrusters (95/63)
4 Toes through Rings
6 Thrusters (95/63)
6 Toes through Rings
8 Thrusters (95/63)
8 Toes Through Rings
10 Thrusters (115/73)
10 Toes Through Rings
12 Thrusters (115/73)
12 Toes Through Rings
14 Thrusters (115/73)
14 Toes Through Rings
16 Thrusters (135/93)
16 Toes Through Rings
18 Thrusters (135/93)
18 Toes Through Rings
20 Thrusters (135/93)
20 Toes Through Rings
…continue sequence

FRIDAY

Strength/Skill

Band Sprints

WOD

5 rounds For time:
40 Double-Unders
3 Rope Climbs

SATURDAY

Team WOD with Mike & Kari