Friday 11/18/16

Back Squat
7×3

Start at 70% and try to increase every set

-then-

“Baloo”
Sandbag Bear Hug Carry 4 x 100m
Rest As needed

Thursday 11/17/16

Deadlift
7×3

Start at 70% and try to increase every set

-then-

“Ringling Bros”
For Time:
7-6-5-4-3-2-1
Power Clean 185/125
Ring Muscle Up

Wednesday 11/16/16

Shoulder Press
7×3

Start at 70% and try to increase every set

-then-

“Pew Pew”
12 min Amrap
10 HSPU
200m Run
30 Pistols, alternating

Tuesday 11/15/16

Bench Press
7×3

Start at 70% and try to increase every set

-then-

“Hip Hop Anonymous”
6 Rounds for time:
10 Power Snatch 75/55
30 Double Unders

Monday 11/14/16

“Kelly”
5 rounds for time:
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14, 10,9

Sunday 11/13/16

Open Gym 2 – 5

Saturday 11/12/16

Team wod @ 9am

Friday 11/11/16

“Windex”
For time:
50 Kettlebell Snatch 1.5/1 (25 each arm)
50 Burpee Box Jumps, 30/24
50 Pull-ups

Thursday 11/10/16

“Brawny”
Bench Press
3 @ 70%
3 @ 80%
3 or More @ 90%

Deadlift
3 @ 70%
3 @ 80%
3 or More @ 90%

Wednesday 11/09/16

“Fabuloso”
For Time: (25 min cap)
2000m Row
200 Double Unders
200m Walking Lunge

http://crossfit-naturalstate.com/wp-content/themes/depth