Nearly Perfect Crossfit

From the Blog

Wods for the week 7-15-13 to 7-29-13

I am putting the wods up early for next week, just to show myself it can be done! Really, we are on our way to St. Louis to fly out on our vacation. While I am gone, Nathan will be training the 6 and 7am classes as well as his regular 6pm classes. Mark Guilliams will be there for the 8am classes and the 4pm classes. Friday’s classes will be Nathan at 4pm, Renee at 5pm and NO CLASS at 6pm. Saturday open gym will also be cancelled on 7-20-13 only.
Work hard this week, but miss me just a little.

MONDAY 7-15-13
“Grace” for time:
30 Clean & Jerk (135, 95)*
*or you can try “heavy Grace” (155, 105)
Must go down in a full squat in the clean. No power cleans!

TUESDAY 7-16-13
Front Squat
3-3-3-3-3
Mini wod:
3 rounds for time:
10 Front Squats at (50% max)
15 Sumo Deadlift High Pull (same)

WEDNESDAY 7-17-13
“Diane”
21-15-9
Deadlift (225, 155)
Handstand Push-ups

THURSDAY 7-18-13
21-15-9
Pull-ups
Squats
Dumbbell Hang Power Clean (45, 35)

FRIDAY 7-19-13
4 consecutive Tabatas
Jumping Back Squat with sandbag (pick your own weights)
KB Swings (53, 35)
Sit-ups
Single Unders
*score is lowest rep number in each Tabata (4 separate numbers)

SATURDAY 7-20-13
NO OPEN GYM THIS WEEK

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