CrossFit Camden

Saturday WOD:

emon for 10 min

odd min: 5 unbroken deadlifts (heavy)

even min: 20' handstand walk

rest then

2 rounds for time of:

400m run

20 overhead squats 95/65

60 sit ups

Friday WOD:

find a 1RM for the snatch in 10 min (strict time limit)

then

find a 1RM for the clean and jerk in 10 min (strict time limit)

then

complete for time

21-15-9 of:

ring dips

knees to elbows

box jumps

Thursday WOD:

run 1 mile for time

then

5 x 5 back squat @ 85% 1 RM (these sould be heavy but make every rep)

rest then

emom for 10 min complete:

2 lunge steps + 1 front squat + 1 split jerk (alt split each min)

rest then

10 min of work on muscle ups or pull ups

WEDNESDAY WOD:

Hero WOD  "Omar"

For time:
95/65 pound barbell Thrusters, 10
15 Bar-facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees

Tuesday WOD:

press

5-5-5-5-5

then

amrap in 6min of:

20 double unders

10 chest to bar pull ups

rest 3 min then

emom fo 6 min

2 power cleans @65% 1RM

(pause below knee, and then again just above knee...must catch weight in power position)