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Monday 1/28/2019 CrossFit Total: 1 rep max squat, strict press, & deadlift | 345#, 170#, 365# 14 minute AMRAP: 7 muscle ups, 50 wall ball shots 20#, 100 double unders | 3 rounds plus 25 reps 400m Dball Carry (not for time) 150# Tuesday 1/29/2019 EMOM 6 minutes, 2 Power Cleans at 205# For Time: 50 cal bike, 100 double unders, 25 power cleans 185#, 100 double unders, 50 bar facing burpees, 100 double unders | 15:52 7 Minute AMRAP: 10 snatches 75#, 3 bar muscle ups | 94 reps Wednesday 1/30/2019 REST DAY Thursday 1/31/2019 For time: 5 rounds...

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Monday 1/14/19 8 rep heavy back squat | 275#, then 2x8 at 90% of that number 250# 8 rep heavy push press | 145#, then 2x8 at 90% of that number 130# 4x5 per leg box step-ups with 2 sec eccentric, 20" box, 95# 5 rounds for time: 4 muscle ups, 12 cleans 115#, 36 dubz | 9:26 Reverse Hyper 3x20 110# & 3x6 GHD Raises Tuesday 1/15/19 3 Position power snatch (floor, knee, hip) EMOM 10 | 135# Interval Training: Every 2 minutes for 5 rounds: 10 calorie assault bike + 10 calorie ski erg | 1:02 -1:03 splits...

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