Benchmark Monday 12/16/13

Barbell Work
15 Minutes to work to a heavy single of the following complex:
1 Snatch Pull + 1 Snatch + 2 Overhead Squats

WOD
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-Ups

Compare to 9/16/13

Basics
Half “Cindy”
10 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats

CrossFit.com post, video to go with WOD

Prepare for “the feeling”.

Written by:

Leave a Reply

Your email address will not be published. Required fields are marked *

  • Recent Items

    Test

    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]


    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]



  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More