August 2015

WARM UP 3 Rounds of: 1 Minute Samson Stretch 1 Minute Couch Stretch 20 Air Squats 20 Mountain Climbers 5 Pull Ups

WARM UP 400 M Run10 Inch Worms20 Mountain Climbers200 M Run10 Inch Worms20 Mountain Climbers STRENGTH15 Minutes1 High Hang Clean + 1 Hang Clean + 1 Squat CleanAdd Weight Each Set

WARM UP 10 Minutes of: 5 Pull Ups , 5 Dips, 5 Push Ups & 5 Pike Push Ups STRENGTH Front Squats : 10 – 1

WARM UP 200 M Run 50 Sit Ups 100 Single Skips 50 Hollow Rocks 100 M Run 50 Supermen 50 Singles 50 Jumping Jacks

WARM UP 2 Rounds of: 100 Single Skips 20 Sit Ups 20 Push Ups 20 Mountain Climbers 10 Dips 5 Pull Ups STRENGTH Sumo Dead Lift High Pull 5 sets of 5 reps Increase weight after each set

WARM UP 4 Minutes of Couch Stretch, Samson Stretch 3 Rounds of: 5 Dips 10 Push Ups 15 Air Squats STRENGTH 5 Sets of 5 Reps + 2 Reps at 70% 1 RM 5 Clean Press + 2 Split Jerks

WARM UP 5 x 50 M Sprints 30 Hollow Rocks 30 Russian Twists WOD CrossFit Total II: Clean 1RM (from the ground, power or squat) Bench Press 1RM Overhead Squat 1RM 3 Attempts per Lift Add up your 1RM in each to get your Total.

WARM UP Play Machel Montano’s Big Truck & everytime you hear the word Truck – do a Back Squat with the 45lb bar. WOD The Chief Max rounds in 3 minutes of: 3 Power cleans 95 lbs W; 135 lbs M 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 Rounds.