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On the fifth day of crossfit my coaches gave to me…

EXTEND ELIZABETH

For Time:
21-18-15-12-9-6-3
Power Cleans (61/43 kg)
Ring Dips

On the fourth day of crossfit my coaches gave to me…

LONG JACKIE

For Time:
1000/800m Row
50 Thrusters (20/15 kg)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups

On the third day of crossfit my coaches gave to me:

DOUBLE ISABEL

For Time:
60 Snatches (61/43 kg)

On the second day of crossfit my coaches gave to me…

Fight Gone Bad
Three rounds of:
Wall-ball, 9/6 kg ball
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 60/50cm box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)

WOD

For Time:
21 Deadlifts (100/65 kg)
500 mtr row
15 Deadlifts
500 mtr row
12 Deadlifts
500 mtr row
9 Deadlifts
500 mtr row

NASTY GIRLS V2
BENCHMARK
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (80/55 kg)

WOD

From 0:00-5:00
EMOM 5:
5 Thrusters (35/25 kg)

From 5:00-10:00
EMOM 5:
5 Thrusters (40/27,5 kg)

From 10:00-15:00
EMOM 5:
5 Thrusters (45/30 kg)

– Continue adding 5/2,5 kg 5:00 for as long as you are able

WOD

AMRAP 10:
10 Box Jumps (L/M)
15 Push Jerks (40/25 kg)
:20 Calorie Bike

HEAVY DAY

9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

BENCHMARK DAY

HOLLEYMAN
RX
30 Rounds for Time:
5 Wall Balls (9/6 kg)
3 Handstand Push-ups
1 Power Clean (102/70 kg)