Monday:
3-3-3-3-3 reps Front squat
Tuesday:
“Diane”
21-15-9 reps of:
Deadlift 225/155 pound
Handstand push-ups
Wednesday:
“CrossFit Total”
1 Back squat
1 Shoulder Press
1 Deadlift
Thursday:
30 Squat Clean and Jerk, 155/105 pound
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Friday:
For time:
15 Squat clean, 155/105 pound
30 Toes to bar
30 Box jump, 24/20 inch box
15 Muscle-ups
30 Dumbbell Push press / push jerk, 40/30 pound
30 Double-unders
15 Thruster, 135/95 pound
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45/35lb plate held overhead
