Sconzo.com

Crossfit:

Warm-up:
Couch stretch
20 Frog Sit-ups
20 Wall balls @20lb
20 walking lunges

Strength:
Power cleans
5×3, 5×1
Worked up to 155 x 1 (PR)

WOD:
10->1,
1->10

Push press 95# 10->1
Kettle bell swings 24kg 1->10

Front squat 95# 10->1
Push ups 1->10

Then did another 5 sets of front squat and push ups as a “bonus”

Crossfit:

Warmup

Couch stretch
Burgener warmup
Pass Throughs

Strength
Snatch Balance – 3 snatch balance, 3 overhead squats
worked up to 135#

MetCon

15 minute AMRAP
3 Strict Pullups
5 Power Cleans – 115#
7 Lateral Box Jumps (20″ – I still have box jump fear, given that my left shin is STILL numb from several weeks ago 🙂