Day 54
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400
Snatch
5×5
Clean and Jerk
3×10
WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat
121024
Day 53
Warm Up
3 Rounds
Army Crawl / Crab
10 DeadLift
400
Ball Slams
3×20
Front Squat
5×5
WOD
Russian Swing
Max Reps
24/20
120924
Day 51
Warm Up
2 Rounds
10 x 2 Foot Bounds
10 Pull Ups
10 DeadLifts
American Swings
3×20
Snatch
5×5
WOD
Box Jump Progression
20 Minutes
120624
Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex
x3
Push Press
5×5
WOD
Bench Bulgarian
Hollow Rock
3×30 Sec
120524
Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex
x3
Push Press
5×5
WOD
Bench Bulgarian
Hollow Rock
3×30 Sec
120424
Day 49
Warm Up
3 Rounds
400m
20 Sit ups
1 Burgener
Thrusters
3×15
Back Squat
5×5
WOD Snatch
Max Reps 95/65
120324
Day 48
Warm Up
3 Rounds
5 Front Squats
10 Sit ups
6 Directional Split jumps
Mats
Ladders
WOD
40yd sprints
on the minute
every minute
for 20 minutes
75 Sit ups
120224
Day 47
Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge / High Knee Pulls
Mats
Ladders
WOD
10 Rounds
100m Run
21 Air Squats
112224
Day 46
Warm Up
3 Rounds
400
10 Cleans
10 Alternating Split Jumps
Army Crawl/Crab
Ball Slam
3×20
Overhead Squat
5×5
WOD
Push Up Progression
20 Minutes
Add one rep per minute
for 20 Min
Knee Ups 4×25
112124
Day 45
Warm Up
2 Rounds
10 Push Ups
10 Clean Pulls
10 Pull Ups
20 Sit Ups
Russian Swings
3×20
Split Jerk
5×5
WOD
Strict Press
7×1
Push Press
7×1
Split Jerk
7×1
Plank
3×30 Sec
Crossfit Del Campo 