Monday Games Training

Main – CrossFit L2

Skill Set #1 (No Measure)

100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs
Use as warm-up
Every thing as strict as possible
15 minute cap

Clean and Jerk (5 x 3)

New set every 2:00
Full squat clean and split jerk
All singles no touch and
Progressive
( try to use the same loading as last week for doubles)

Back Squat (5 x 3)

New set every 2:00
– Increase loading 10lbs from last week or use 87.5% of 1 rep max across all 5 set of 3 reps

Metcon (Time)

5 Rounds
10 Power clean 135/95
10 Buprees

From July 7, 2014