THURSDAY (24 AUG 16)

WOD

25 x Toes 2 Bar
50 x Cleans (95/65)
50 x Push Press (95/65)
50 x Burpees over Bar
25 x Toes 2 Bar

WEDNESDAY (24 AUG 16)

STRENGTH

Clean from the High Hang position:
3 x 3 x 3 x 3 x 3


WOD
6 Rounds for Time

6 x Pistols (3 each leg)
12 x Chest to Bar Pull-Ups
24 x GHD
48 x Double Unders

*Remember if you are interested in getting involved with CrossFit Black & Gold we will be meeting in the DPE projection room during Dean's/Comm's Hour this Thursday (25 AUG 16).

TUESDAY (23 AUG 16)

STRENGTH

Snatch
-Warm-up
-From mid thigh:  3 x 3 x 3 x 3
-From above knee: 2 x 2 x 2 x 2
-From floor: 1 x 1 x 1 x 1


WOD

10 Min AMRAP
5 x Bench Press (185/95)*
7 x Deadlift (225/135)*

*As always, these weights are just recommendation.  Scale as needed.

MONDAY (22 AUG 16)

STRENGTH

Work up to and establish a 4RM Squat Clean



WOD
For Time
22-16-10

Bar-Facing Burpees
Toes to Bar
Ground to Overhead (115/75)
Overhead Lunge (Split reps between legs).



FRIDAY (19 AUG 16)

For Time:

50 x Dumbbell Deadlift (45/30)*
40 x Knees to Elbows**
50 x Dumbbell Squat Cleans (45/30)*
30 x Toes to Bar**
50 x Dumbbell Push Press (45/30)*
20 x Chest to bar Pull-ups**


*This is the weight for each dumbbell.  Increase or decrease as needed.
**If able increase all gymnastics reps to 50.

THURSDAY (18 AUG 16)

Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 Toes To Bar
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80



10 MIN BREAK


Ascending Ladder for 12 Minutes:

3 Dead Lift, 3 Cleans, 3 Push Jerk
6,6,6
9,9,9
...etc.
(135/85)

WEDNESDAY (17 AUG 16)

Gymnastics Work:
-If you can do 15+ unbroken Chest to Bar Pull-Ups: Do 10 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 10+ unbroken Chest to Bar Pull-Ups: Do 7 reps x 4 sets of Chest 2 Bar Pull-ups.
-If you can do 5+ unbroken Chest to Bar Pull-Ups: Do max reps x 4 sets of C2B Pull-Ups.
-If you can't do Chest to Bar Pull-ups: Work on single kipping C2B Pull-ups; as well as 4 sets of max pull-ups (regular chin over the bar, can kip or butterfly).



WOD
3 Rounds for Time
30 x DB Squat Clean (50/35)
30 x Burpees
800m Run  (6 Laps in Hayes)