INSPIRATION FROM LAST WEEK

CrossFit:

3 rounds for time of:
30 Dumbbell Shoulder Press, 35/25 lbs
20 Weighted Pull-ups, 35/25 lbs
10 Weighted Dips, 35/25 lbs

Competition 25/20
Performance 25/20 for Shoulder Press/ Strict Pull-ups with band OK/ Strict Dips with band OK
Fitness 20/15 for SP/Band OK for PU and Dips/ Ring Rows and Box Dips OK

CrossFit Training Camp:

Power Clean 5-5-5
Clean 5-5-5

Elizabeth:
21-15-9 for time:
Clean 135/95 lbs
Ring Dips

Barbell and Oly Club:

Starting Strength:

Back Squat 3x5
Same weight all 3 sets.  Go 5lbs heavier than last time.

Bench Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Back Squat 10-10-10-10-10
Goal is to get 10 pounds heavier of what you get last week per set. Last week building up with 10's. Go big!

Bench Press 5x5
Same weight all sets - 85% of your 5RM

Maintenance Bias:

A. Six sets of:
Drop Snatch x 1 rep
Rest as needed
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B. Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.

Sport of Fitness WOD:

For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Glute-Ham Raises x 6-8 reps @ 2011
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed