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

Tuesday WOD

4 x 4 back squat  rest then amrap in 10 min of: 15 chest to bar pull ups 25 cal row
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4 x 4 bench press (narrow grip) rest then Teams of 3 3 Rounds: 75 Front Squats 100 Hand release push ups For the Front Squats, Rx loading is the average body weight of the team. These are from the ground
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Saturday

teams of two complete the following amrap in 20 min of: 2 rope climbs* 200 m run 10 clean and jerks 185/125 *rope climbs increase by 2 after each round
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Friday WOD

3 x 3 snatch balance 3 x 3 overhead squat 3 x 3 high hang snatch rest then amrap in 10 min of: 30 double unders 15 power snatches 75/55 (14.1 repeat)
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Thursday WOD

10 min work on handstand walk / hand or headstand progressions rest then amrap in 14 min of: 20 kettle swings 20 sit ups 20 box step ups with 45/35lb bar in front rack 20 toes to bar  
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Wednesday WOD

5  x 2 front squats (heavy) rest then complete for time 25 body weight bench press 25 strict pull ups 25 squat cleans 3/4 body weight 25 deadlifts 1 1/2 body weight
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Tuesday WOD

4 x the following unbroken complex 4 presses + 3 push presses + 2 jerk or split jerks rest then amrap in 7 min with a buy-in of 30 wallball shots BURPEES
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Monday WOD

7 x 2 snatch from the hang just above the knee rest then 4 rounds for time of: 7 squat cleans 155/105 14 kettlle swings 21 double unders  
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Saturday WOD

rotate between the following 3 stations  jerk or split jerk tall hang clean squat clean spend 12 min at each station work on these movements. You can go light or heavy. It not for time.
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Friday WOD

2 x row 500 m for time rest long enough to recover between rows rest then 3 x 5 over head squats 3 x 5 unbroken sets of power snatches rest then 2 x row 500 m for time rest long enough to recover between rows
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