W/U with a technique of your choice

Strength WOD: Split Jerk (you choose the rep scheme)

WOD
15-12-9
135# Thruster
Muscle-ups

Independence Day

Overhead Squat
3-3-3-3-3, then end with a high volume set of 15+

WOD

"Randy"
75# Power Snatch, 75 reps... For time.


The story behind independence day.

REST

Take this day... and do nothing... because I can assure you the next cycle will be rough.

Practice Makes Perfect

Practice Full ROM Handstand Push ups
and
Double-unders


**For the HSPU use parallettes or some thick 45# bumper weights to raise your hands off the floor and allow your head to dip past hand level.

**For the D-U, I have no suggestions because I am terrible at them. Good luck.

3 rounds for time of:

10 Pull ups (chest to bar)
10 Front Squat (165#)
10 Burpees


*Speal can do this in 3:48...

There, at least now you have a goal.


For all you followers out there... We will cease following the main crossfit website in preparation for the 2010 crossfit qualifiers. We will be switching to our own programming and adding a strength movement into the warm-up. For all that wish to follow along on our programming feel free to post times, thoughts, and suggestions to comments. Keep it up because it is going to be a long hard road.