May 21, 2013
Crossfit day 60
Warm up
400m run
10 burpees at each end
Shoulder/hip Mobility
Strength: 15min for 3 position snatch 3 sets of 3 at each position, looking for your heaviest three
WOD:
EMOM-12 min
Increase 1 rep each minute until you can no longer compete the required reps in the minute
1deadlift 1 hang clean 1 thruster 75# Then
8 rounds of Tabata sit-ups
75# max for snatches
5 Max rounds for min
Tabata score 10

5-17-13
Crossfit day 58
Warm up
2 min Jump rope
1 min squat hold
30 sec l hang
10 OHS x2
10 shoulder press x2
WOD
Two rounds for time of:
50 Pull-ups
75 Sit-ups
55 pound Overhead squat, 50 reps
75 Double-unders
33:36

May 20,2013
Crossfit day 59
Warm up
400m run
1 lap bear crawl
15 weighted box steps
12 kb squat clean
1 min handstand hold
Mobility
WOD
100 dips
100 KB swings 55/35 
100 lunges
Yes you cannot parcel them out you must do all 100 dips before moving on
21:01
Then finished out with 50 burpees!

5-16-2013
Crossfit day 56
Warm up
3x200m row 15 sec rest
Power clean with push press
Front squat with 2 sec hold
Snatch grip high pull
Skill 5 min to get 75 du’s or 75 du attempts
WOD
5 min amrap
7 snatch grip high pull (scarecrow at top) 75
9 Ttb
Then 800m run and 1000m row
Then
5 min amrap
8 reps of 1 power clean 3 push press 75
6 front squats with 2 count pause at bottom 75
4 rounds
1 round