Funday

In TEAMs of 2 complete the following:

 40-30-20-10 Reps of
   - Wallballs (20, 14*)
   - Power Snatch (95, 65*)

*1 TEAM member working at a time, partition the reps as you wish.

Thursday

Take 10min to establish an Overhead Squat 1RM

On the Minute for 15min
   - 1st: 5 Overhead Squats (95, 65#)
   - 2nd: 40 Sec. Plank
   - 3rd: 5 Strict Pull-Ups

*continue in this sequence for the time remaining

Burnout: The Enemy of Sleep

Wednesday

5 Rounds for Time of:
   - 5 Power Cleans
   - 10 Bar Facing Burpees
   - 15 KB Swings

*Weights will be determined by your Coach

Understanding CrossFit and the Intensity Prescription by Jon Gilson

Intensity is the independent variable in our workouts.  What you consider intensity, might be something completely different to the person next to you.  From the “What is CrossFit” L1 Lecture, “Intensity must be pursued relative to the physical and phychological tolerance of the individual.”  Based on the condition of the trainee intensity varies and this should be monitored by the trainer and the trainee.  This is the reason we may tell someone new to do fewer reps or take some weight off the bar.  Click the Title above to learn more. 

Tuesday

1,000m Row for Time

10min AMRAP of:
   - 10 Front Squats (95/65*)
   - 20 Bar-Over-Hops

Monday

Strict Press: 5-5-5-5

3 Rounds for Time of:
   - 15 Push Press (95, 65*)
   - Shuttle Run

The "Dip-Drive"