your results...

A1. Back squat 5×8 +5-20lbs from last week A2. Weighted chin-up 5×8 +5-20lbs from last week B. 8 sets: Power clean+Front squat+ Full Clean+2 Jerks

Strict Pullup Progression Week 2 Warmup: 5 minutes Foam Rolling 7 way shoulder stretch 1 minute AMRAP burpees 1 minute AMRAP squats 1 minute AMRAP kb swings Strength Work: 3 rounds: 5 strict pullups 10 bent over rows (barbells) 10 partner dumbbell situps WOD: 4 rounds: 7 box jumps 7

EMOM x20: 1. 6-8 Sandbag over shoulder 2. 16 Overhead walking lunges 3. 20/15 Cal row 4. 2-3 Rope climbs

Strict Pullup Progression Week 2 Warmup: 5 minute ascending: 1 burpee 1 slamball 1 shuttle run … 2 burpees 2 slamballs 2 shuttle runs … Strength Work: 5 rounds: box squat x 5 (Back squat) 5 bounding jumps WOD: “Loredo” 15 minute AMRAP: 24 squats 24 pushups 24 walking-lunge steps

A. Sumo dead-lift 5/3/2 – 5 Reps at last weeks wt. then 3 heavier and 2 heavier B. Bench press 5×8 +5-10lbs from last week C. 4 Sets: 6 Pull-ups, 4 Chest to bar, 2 Bar Muscle-ups D. 4 Sets: AMRAP Strict HSPU, AMRAP Kipping HSPU

The gym will be open tomorrow at 5:30AM. I don’t know yet if the parking lot has been plowed. Please, unless you have a worthy vehicle, just stay home.

This post is a few days over-do. Outlined below will be our training goals and program for the coming 7 weeks leading up to the CrossFit Open. Not everybody is serious about The Open and that is great, I love to see people enjoying CrossFit for reasons other than the

Strict Pull-Up Progression Week 2 Relay Race Warmup! Strength work: (EMPTY BAR) Burgener Warmup WOD: “The Seven” 7 rounds for time of: 7 squats 7 hang snatch 7 burpees 7 kettlebell swings 7 pull-ups/ring rows

30s on 30s off x 3 Rounds: 1. 1 Arm DB Push-press 5/side 2. Double-unders 3. Wall-ball 4. Burpees 5. Row for cal 6. Step-down box jumps 7. Slam-ball 8. Shuttle-run Rest 4 min between rounds

Strict Pull-up Progression Week 1 Warmup: Shoulder circuit: 7 way shoulder hanging shoulder circles snow angels x 10 inchworms with pushups Strength:5 rounds: Bench press x 5 Alternating with incline sit-ups on GHD x 10 Workout: 6 minute ASCENDING ladder: 1 dumbbell thruster 1 farmers carry length of gym ..