Deadlift- work up to a 1RM 4 times.

“Kelly’s little sister”

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Back Squat 5×5 (if you didn’t yesterday)

5RFT:
5 Thrusters 155/85
5 Muscle Ups or 15 pull ups and 15 ring dips
25 double unders

O-Wod:
Snatch pull + Snatch
50% x 10
65% x 6
75% x 4
80% x 2
Clean Pull + Clean and Jerk
50% x 10
65% x 6
75% x 4
80% x 2

Back Squat 5×5

“Angie”
For Time:
100 pull ups
100 push ups
100 sit ups
100 squats

Rx=completion in order, not in rounds form (ex. 4 rounds of 25 each)
Sd=broken into rounds or modified movements

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Bench Press 5×5

**These are supposed to be a near 5 rep max. So go HEAVY!

Sprint 800m x 3
rest as needed between sets

AMRAP 20 minutes:

20 Squat Jumps
20 Back Ext.
10 KTE
10 SDHP 95/65

CrossFit Athens has made Austin a powerful athlete. So powerful that instead of lifting the bar, he just levitates it!

10 RFT:
200m run
10 thrusters 65/45

Shaw, Natalie and Brad hitting the thrusters hard and fast.

1. Snatch Push Press + 3 OHS (ohs=30×1)
5 sets

2. For Time:
21-15-9
-Burpees
-Pull Ups
-x2 Sit Ups

(CrossFit Athens loving some burpees)

Level 1: 3RFT

Level 2: 5RFT

50′ OHLunge 45# plate/25# plate

10 Burpee Box Jumps

50′ OHLunge 45# plate/25# plate

10 DB/KB Snatch each arm 40#/25#

Max Effort: Clean 3-3-3-3-3

4 rounds for max reps:
1 min each
-Sandbag shoulder to shoulder squats
-Ball Slams
-Jumping Lunges
-Push Press 115#