Saturday WOD

Warm up

Tabata push-ups
Tabata sit ups
Tabata squats
Tabata burpees

WOD

135/95
8 hang high pull
8 clean and jerks
8 push press
8 hang clean and jerks
8 deadlifts

If you drop the bar or pause on deadlift (touch and go) you must run a 400m and start that set over.

Friday July 25

(Increasing weight each round)
Power Snatch
5 every minute for 5 minutes
– Rest 1 min –
4 every minute for 5 minutes
– Rest 1 min –
3 every minute for 5 minutes
– Rest 1 min –
2 every minute for 5 minutes
– Rest 1 min –
1 every 30 seconds for 5 minutes

Monday HIIT 7/20/14

Warmup
20 PVC passthroughs
10 air squats
10 inchworms
20 second squat hold
100 jumping jacks
100 mountain climbers
1000m row

Workout-
2rds
1min lunges
1min box sled push
1min Db bicep curls
2rds
1min line runs
1min squat jumps
1min banded walks
2rds
1min staggered Db row
1min low hurdle hops
1min staggered Db press

Core: Partners
Hip tap/partner clap

Friday HIIT

Wod
Workout
5 min cone conditioning.

Then:

3x 1-6 Pull-up Ladder (63 total)
Then:
Headcutter @ 16kg
3x every 30 sec for 1 min (6x total)
4x every 30 sec for 1 min (8x total)
5x every 30 sec for 1 min (10x total)
6x every 30 sec for 1 min (12x total)
7x every 30 sec for 1 min (14x total)
Then:
Rest 2 minutes
Then:
Burpee
3x every 30 sec for 1 min (6x total)
4x every 30 sec for 1 min (8x total)
5x every 30 sec for 1 min (10x total)
6x every 30 sec for 1 min (12x total)
7x every 30 sec for 1 min (14x total)
Then:
Rest 2 minutes
Then:
Sled push
5 yards every 30 sec for 1 min (6x total)
10 yards 30 sec for 1 min 15 yards every 30 sec for 1 min
20 yards every 30 sec for 1 min
25 yards every 30 sec for 1

Then:
Rest 2 minutes
Then:
1-6 Pull-up Ladder (21 total)

CrossFit – HIIT Personal Training Youth Performance Yoga – Infrared Saunas