Ternion CrossFit

Skill: Double Unders
Strength: Front Squat 5×5

Tabata Tuesday
-1 arm Russian KB Swing (53/35)
-1 arm Dumbell Push Press (40/20)
- 1 leg Romanian Deadlift
- 1 Foot Single Unders
- Turkish Get-ups
- Suitcase deadlift
1:40 rest
x4 rounds

Mobility: Couch Stretch
Cool Down: 50 MB Situps

Skill: Wall Climb
Strength: Deadlift 5×5

20Min AMRAP
4 Line Touch Run
8 Wall Climbs
8 Deadlifts (225/155)
4 Lateral Burpees

Mobility: Foam Roll Low Back
Cool Down: Stretch what’s tight

Open Gym: 1pm – 3pm

Free team wod 10am

Hero wod 11am

Mobility WOD
21-15-9
KB Swings
Burpee Box Jumps
Wall Shots

Cool Down: Jog 400m/Stretch

Strength: Power Clean

8-6-4-2
Power Clean
Line Touch Run
Toes 2 Bar
HOD Push Ups

Cool Down: 50 M Crab Walk

Skill/Strength: Pistols

“Jelly Legs”
15 Min AMRAP
8 Front Squats (115/75)
8 Plate G2OH (45/25)
8 Pistols (left foot)
8 Pistols (right foot)
8 OH Plate lunges

Refer to 2/18/13

Cool Down: Tabata Handstand Holds

CAP Test: Max KB Swings in 3 Min (any weight)

“Tabata My Tuesday”, cont’d
-DB Thrusters
-V-ups
-KB Swings
-Ring Rows
-Jumping Lunges
-KB Russian Twists

Refer to 03/05/13

Cool Down: 5 Wall Climbs

Strength: 15 min to Find 1RM Strict Press

Using your max weight
5 Back Squat + Push Press
50 DU’s
10 Back Squat + Push Press
40 DU’s
15 Back Squat + Push Press
30 DU’s
20 Back Squat + Push Press
20 DU’s

Cool Down: 30 T2B