Weekly Workouts Oct. 29th-Nov. 2nd

Weekly Workouts Oct. 29th-Nov. 2nd

Monday: 

Complete as many rounds as possible in 12 mins of:

5 Deadlifts, 315/205 lbs

3 Weighted Bar Muscle Ups, 10/6 lbs

 

Tuesday:

Squat Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

Wednesday:

4 rounds for time of:

15 GHD Sit-ups

30 Thrusters, 65/45 lbs

45 Double Unders

 

Thursday:

"Josie"

For time:

Run, 1 mi

-- then --

3 rounds of:

30 Burpees

4 Power Cleans, 155/105 lbs

6 Front Squats, 155/105 lbs

-- then --

Run, 1 mi

If you've got a 20 lbs vest or body armor, wear it.

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

Friday:

For time:
2,000-meter row
1-mile run
2,000-meter row

 

Saturday

Team Workouts

Fundamentals 10:15am-11:30am

 

Sunday

Boot Camp 10am and 11am

 

 

 

 

 


 



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