Rest



I dub thee Sir John.
I can only give you a start, what you do after the beginning is up to you. Don't lose sight of my trust.

Coach B. Crossfit Olympic Certification.

WU
Deadlift 185 - 7 sets of 5 reps

WOD
115lb Overhead squats, 3 Reps
Knees to Elbows 10 Reps
7 rounds:

WU
Warm Up
Pullups 5 roundsof 5
Double Unders - 5 rounds of 10
Hollow Rocks 5 rounds of 15 seconds

WOD
Press 3-2-2-2-1-1-1-1-1 reps

Yesterday's Meals
B - 1/2 cup oatmeal, 2 eggs, 1 oz cheese, 3 oz black coffee
No Snack
L- 1 can of pink salmon with raw spinach and 1 oz nuts
1 Qtt of water
S- 1 cup of yogurt with 1 scoop protein
D- 4 oz chicken, garden salad, 1 quart of water.

From the Crossfit Nation


WOD
Run 800m x1 @ 70%
Run 800m x1 @ 80%
Run 400m x2 @ 70%
Run 400m x2 @ 80%
Run 200m x2 @ 70%
Run 200m x2 @ 80%

3 minute rest on 800s and 400s and a 90 second rest for the 200s.

Chest to the Bar ( C2B )

Every man I have is as good as his backup.....Nothing, without work.

One Chest to the bar pullup, rest 1 minute.
Two Chest to the bar pullups, rest 1 minute
Three Chest to the bar pullups, rest 1 minute
continue until you fail.

Dont have a pull up. Substitute 55lb Dumbell Shoulder Presses

Tomorrow Go get it.

WOD
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Great Clinic this weekend.