Friday 10.4.19

Clean & Jerk

5-5-5-5-5

For Time:

15-12-9-6-3

Back Squat 135/85lb

Toes to Bar

Box Jump Over 24/20”

Jack Langley
Thursday 10.3.19

5 RFT:

500m Row

10 Body Weight Bench Press

*20 minute CAP

then..

Gymnastics Practice

Alternating EMOM 15

Min 1: 20 second Handstand

Min 2: 20 second L-Sit

Min 3: Rest

Jack Langley
Wednesday 10.2.19

Deadlift

5-5-5-5-5+

“Muscle Up Biathlon”

For Time:

400m Run

18 Muscle Up

400m Run

15 Muscle Up

400m Run

12 Muscle Up

Jack Langley
Tuesday 10.1.19

Shoulder Press

10-10-10-10-10

Inverted Row

8-8-8-8-8

For Time:

50/35 Cal Bike

then..

10 rounds

5 DB Hand Power Clean 35/20lb

10 Front Rack DB Lunges 35/20lb

Jack Langley
Monday 9.30.19

Front Squat

5-5-5-5-5

“CrossFit Open 14.1”

AMRAP 10:

30 Double Under

10 Power Snatch 75/55lb

Jack Langley