CrossFit Rx

“Medusa”

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders 

Rest Day

Spend 30 minutes or more outside learning/practicing a new sport OR make up a previous workout.

Team WOD

OR

Get outside and climb on stuff!

“Paleo Whiskey”

5 Rounds For Time:
200 Meter Run
20 Pull Ups
200 Meter Run
20 Push Ups
200 Meter Run
20 Sit Ups
200 Meter Run
20 Squats

"Believe"

Rest Day

Schedule at least 30 minutes to take a NAP…yes, nap. Seriously. Then read (ask your friend google) about the benefits of sleep and proper rest for athletic performance OR make up a previous workout.

...shades might make you strong...looking good as RX'd...yes!

20 Minutes to:

Learn/Practice Clean and Jerk

OR

Snatch: 1×1 @ 95%, 1×2@80%
Clean and Jerk: 1×1@90%, 2×2 @ 75%

-then-

 10 Minute AMRAP:
10 Burpee Pull Ups
15 Deadlifts (185#/135#)
20 Crossovers

 NOTE: A “crossover” is 1x crossing/uncrossing arms while jumping rope.

more fun with sleds

20 Minutes to:

Learn/practice Front & Back Squat

OR

1. Front Squat: work up to a single @ 90%, then 1 set of 2 @ 85%
2. Back Squat: 1 set of 1 @ 95%, then 2×2 @ 85%
 
-then-
 
Choose a version:

“In a boat”
21-15-9
Row (Calories)
Jerks (135#/95#)
Box Jumps (24”/20”)

OR

“In a tree”
21-15-9
Chest-to-bar Pull Ups
Jerks (135#/95#)
Box Jumps (24”/20”)

Ah, sleds!

20 Minutes to:

Learn/practice SNATCH
OR
1. Power Snatch: 5 sets of 2 @ 80%, 1 set of 2 @ 70
2. Power Clean and Jerk: 5 sets of 1 @ 82%, 1 set of 2 @ 73%

-then-

5 Rounds for Time:
30 Double-Unders
200 Meter Run

Rest Day

Take 10 minutes to think about your “self-talk” and what language you use to decribe your performances AND/OR make up a previous workout.

Team WOD

JUMP! JUMP!