Tuesday

Strict Press: 5x5

Back Squat: 5x5

Squat Therapy

Monday

“The Boxer – Championship Fight”

5 Rounds of 3 Minutes ON - 1 Minute OFF

   - 3 Dumbbell or Kettlebell Snatches, Each Arm

   - 6 Clapping Push-ups

   - 9 Goblet Squats

Note: Today's workout is intended to match the metabolic demands of a boxing match. This WOD requires a high degree of technical skill and explosiveness. It was created by Greg Amundson (my friend and mentor, who introduced me to CrossFit), George Ryan (CrossFit Striking Subject Matter Expert) and Jeff Martone (CrossFit Kettlebell Subject  Matter Expert) with the intention of developing speed, power, coordination and explosive striking-strength for MMA Fighters and Boxers.

CrossFit Law Enforcement Summit 5.07.2011

Funday

In TEAMs of 2 complete the following for Time:
   - 100 Lunges
   - 100 Situps
   - 100 Pull-Ups
   - 100 Hand Release Push-Ups

*A barbell must be held by the TEAM member not working 95/65 lbs.
*Anytime the barbell touches the ground, both TEAMMATES must DO 5 Burpees

Thursday

Every Minute On the Minute for 16 Minutes complete:

   EVEN- 5 Power Cleans (155/115*)

    ODD- 20 KB Swings (53/35*)

Wednesday

Complete on a 2:30 interval for 20 minutes (8 sets):

              Front Squats
  *Set 1 – 6 reps @ 60% of 1-RM
  *Set 2 – 4 reps @ 70%
  *Set 3 – 2 reps @ 80%
  *Set 4 – 6 reps @ 70%
  *Set 5 – 4 reps @ 80%
  *Set 6 – 2 reps @ 90%
  *Set 7 – 4 reps @ 85%
  *Set 8 – 4 reps @ 85%

Tuesday

Complete As Many Rounds As Possible in 12 minutes of:
   - 12 Toes-2-Bar
   - 12 Hand-Release Push-Ups
   - 24 Double Unders

Do-It-Yourself Myofascial Release

Monday

5 Rounds for Time of:
  - 6 Hang Squat Snatches (95/55*)
  - 12 Overhead Walking Lunges (95/55**)
  - 12 Chest-to-Bar Pull-Ups

The Skinny on Pre-workout Supplements