Crossfitindynorth’s Blog

Rest Day

5 rounds for time:
7 power cleans, 135#/95#
14 ring dips
21 double unders

core work: 50 GHD sit-ups

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5-5-5-5-5 front squat

7 rounds for time:
3 push jerk or split jerk, 155#/103#
6 pull-ups
9 push-ups

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There will be a Foundations #4 class at 9 am and WOD classes at 4 pm and 530 pm today.

4 rounds for time:

25 kettlebell swings, 53#/35#
15 burpees 

*burpee is complete when you jump and hit a target 1 ft above standing, outstretched arms

core work: alternating tabata intervals - 8 rounds of each exercise: hollow rocks/back extensions

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REST DAY

1-1-1-1-1 power snatch

Complete as many rounds as possible in 15 min of:
200 m row
10 clapping push-ups
10 dumbbell split lifts (5 each side)

*split lifts are coaches choice

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“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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