Tuesday

AMRAP in 20min of:
 20 Hollow Rocks
 10 Power Clean (135/95)
 Anchor RUN

Monday

CrossFit Total
 1-RM Back Squat
 1-RM Shoulder Press
 1-RM Deadlift

WOD Explanation 
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

FUNday

4 Rounds for TIME of:
  5 Curtis Ps (35/25s)

 10 GHD Situps

 15 Box Jumps

"It doesn’t have to be pretty to be effective" 
                                    - Rich Froning

Thursday

Complete 3 Sets of:

 7 FRONT SQUATS immediately followed by 

 13 BACK SQUATS

Rest as needed between efforts

Then, using a running clock on a 5min interval...

Complete 3 Individually Timed Rounds of:

  Tower RUN

  20 Pull-UPs

Rounds start at the 0, 5 and 10min marks

The GOAL is to be consistently fast

People depend on YOU!

Wednesday

AMRAP in 15min of: 
 20 Russian Twist (25/15)
 15 Hang Snatches (75/55)
 20 calorie Row

The How-To Hand Care Guide

Tuesday

Bench Press Program

                      then...

EMOM for 10min Complete:
  EVEN: 20 Double Unders
    ODD: 20 Hollow Rocks

Why The 9 CrossFit Foundational Movements are so Important

Air Squat > Front Squat > Overhead Squat
Shoulder Press > Push Press > Push Jerk
Deadlift Sumo > Deadlift High Pull > Medicine Ball Clean

Monday

Thai CrossFit Box Dedicates Hero WOD to Seal Who Died During Cave Rescue

8 Rounds for Time
13 Deadlifts (185lb/125lb)
17 Wall Balls (20lb/14lb)
400m run

The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Naval Special Warfare Command, Royal Thai Fleet