45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Wednesday WOD

5 x 10 power cleans (The focus is good form during a fast unbroken set. Start with a mod weight.) rest then amrap in 12 min with a buy-in 1000m row 150m run 20 lateral jumps 20″
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Tuesday WOD

Work up to a heavy 3 rep max of the overhead squat rest then Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 1...
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Monday WOD

12 min work on the squat clean & jerk rest then   with a 15 min running clock: amrap in 9 in of 15 toes to bar 10 deadlifts 115/75 5 power snatches 115/75   then from min 9 to 15 find a 1 RM for the clean & jerk
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Saturday WOD

Complete the following suck fest for time 21-18-15-12-9-6-3 Thrusters 95/65 Bar Over Burpees  
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Wednesday WOD

12 min work alternate every min between handstand walk / handstand ring work ie dips / muscle ups / muscle up progressions rest then 4 rounds for time of: 6 full snatches 135/95 50 double unders
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Tuesday WOD

4 x 8 press 3 x 2 push jerk rest then amrap in 10 min 1000m row 400m run 30 hang power cleans 155/105 30 sumo deadlift high pulls 75/55 max rope climbs with remaining time
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Monday WOD

emom for 12 min: odd: 7 back squats even: 3 front squats rest then complete 2 rounds for time: 25 wall balls 25 burpees 25 toes to bar
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Saturday WOD

In a 10 Minute Window: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 4:00 Minute Rest In a 8:00 Window: 800 Meter Run + Max Power Snatch (115/80) in remaining time 4:00 Minute Rest In a 4:00 Window: 400 Meter Run + Max Thrusters (95/65) in remaining time
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Friday WOD

emom for 15 min 1 full snatch rest then complete for time: 50 deadlifts 155/105 30 cleans 10 shoulder to overhead
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Thursday WOD

Complete for time, X 6 : row 500 m 30 double unders rest approx 3 min between each  
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