Crossfit Mississauga

Tuesday

WARM UP

21-15-9 of:
Push Ups
OH Squats

SKILLS

OH Squats

WOD

100 OH Squats for time at 135/95

Monday

Warm-up
400 meter run
20 dislocates
20 pullups
20 pushups
20 squats

Skills
Power Snatch

WOD
21 deads
14 power cleans
7 power snatches
@ 135/95
5 rounds for time

355# PR back squat. Nice lift Josh! 

Weekend WOD

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

30 Power Clean and Jerks @ 135/95

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

So in other words.... 1 round of Barbara, then a Grace, then 1 round of Barbara.  It's like a sandwich of pain.  Enjoy!

Friday

WARM UP

20 Dislocates
10 Pull Ups
10 Push Ups
20 Burpees

SKILLS

Pull Up

WOD

Max Rep Set of Thrusters @ 95/65
Max Rep Set of Pull Ups
5 Rounds, rest as needed in between rounds.  There is no timer involved.

Thursday

WARM UP

10 Dislocates
10 Burpees
10 Push Ups
2-3 Rounds

SKILLS

Back Jerk

WOD

Back Jerk
5-5-5-5-5