Monday the 1st

I.
3 Rounds
10 Hip Extensions
15 KBS
10 Burpees

II.
Clean Ladder
1-rep Clean every 30 seconds with progressively heavier barbells

Men’s Weights (pounds) – 155, 185, 205, 225, 245, 255, 265, 275, 285, 295, 305, 315, 325.

Women’s Weights (pounds) – 105, 115, 130, 140, 150, 160, 170, 180, 190, 195, 200, 205, 210.

III.
2009 Games Final
15 Power Cleans 155/100
30 Toes to Bar
30 Box Jumps 24/20″
15 Muscle Ups
30 DB Push Press 40/25s
30 Double Unders
15 Thrusters 135/95
30 Pull Ups
30 Burpees
300′ Overhead Walking Lunge w/ 45/25lb Plate

IV.
2 Rounds
400m Run

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Filed under Crossfit box, Olympic Weightlifting, strength & conditioning, WOD

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