Over head squat

2-2-2-2-2-2-2-2-2-2

Then:

4 rounds for reps

Max reps bench press @ 90 kg

max reps pullups

15 med ball situps @ 10kg ball

3 mins rest

Post weights and reps to comments.

Weighted pullups

3-3-3-3-3-3-3

Then:

10 rounds for time:

5 power cleans @ 80 kg

20 double unders

Post weights and rounds to comments.

Front squat 5 x 2
Strict press 5 x 2

Then:

On the minute for 15 minutes:
2 Powercleans - 85% of 1 RM
10 Double unders
Missed reps incur a 10 burpee penalty to be done at the end of the 15 mins.

Post weights and burpee reps to comments.

5 x 2 Clean

Then:

5 x max handstand holds

Then:

15-12-9

Push press

Ring dips

Burpee

Calorie row

5 x 5 back squat - 5 sets of 5 reps at the same weight

Then:

8 rounds for time

10 KB swings @ 32 kg

7 pullups

50m sprint

Strict press:

work up to 3 RM

then:

5 x 3 @ 85-90% 3 RM

Then:

tabata row - 20 secs work/10 secs rest x 8 rounds

Post weights and distance covered to comments.

3 x 5 hang cleans from blocks

Then:

as many rounds as possible in 15 mins:

3 handstand pushups

5 pullups

7 knees to elbow

Post weight and rounds to comments

Rest day,

Practice what you suck at, get outdoors or play a new sport

10 x 3 strict press @ 60% 1 RM

then:

5 rounds for time:

20 double unders

5 deadlifts @ 140

10 burpees

Post time to comments.

Front squat 5 RM

Then:

5 rounds for time
10 Ring rows with feet at ring height
10 pushups on paralettes and feet on the same box

Post weight and time to comments

One arm KB snatch LH @ 24kg - 30 secs

30 secs rest

One arm KB snatch RH @ 24kg - 30 secs

30 secs rest

Pullups - 30 secs

30 secs rest

box jumps @ 60 cm - 30 secs

30 secs rest

4 rounds for reps

Post total reps to comments

Found this the other day too, Dave Lipson is going to squat 200kg every day! Dedicated to fellow crossfitter Amanda Miller amandaredmiller.blogspot.com

Check it out http://365daysofsquatting.blogspot.com/

5 x 5 back squat - set new pr

for time:

21 pullups

21 ring pushups

42 double unders

15 pullups

15 ring pushups

30 double unders

9 pullups

9 ring pushups

18 double unders

Post load and time to comments.

Rest day!

Practice what you suck at, foam roll, trigger point and just generally take it easy.

Post recovery strategies to comments.

10 rounds for time:

3 Deadlifts @ 140

5 clapping pushups (or ring dips or pushups)

7 GHD situps (or abmat situps)

Post time to comments.

Check out: heartscanblog.blogspot.com

Heaps of good info on low-carb eating and why you need to do it!

10 x 2 Power snatch

or

10 x 2 box squats - focus on speed

then:

2 rounds:

10 strict pullups

20 ring dips

30 situps

40 hip ext

50 air squats

record time to comments

5 x 1 back squat (5 single squats at the same weight)

Then:

5 x 5 Strict press (5 sets of 5 reps at the same weight)

then:

6 rounds:

10 KB swings

15 toes to bar (knees to elbows or abmat situps)

20 double unders (tuck jumps)

Record weights and times to comments

Rest day

Focus on technique:

Air squat,

Deadlift,

push press

Ok, so it's been a while since I've been on here!

I'm going to start posting a daily workout, pretty similar to what I do each day. There will be scalings for people who can't do or don't know what the movement is and I'll answer any comments that fired at me too.

So for today:

Weighted Pull Up 3 x max rep @ 30% of body weight (or no weight, or on bands)

Then:

As many rounds in 12 mins (AMRAP 12 mins)

5 shoulder to overhead @ 80 kg (scale to appropriate weight)

10 pushups (or pushups on knees)

15 hip extensions (or squats)

Post number of rounds completed to comments.

A few more sites that I check out regularly:

www.crossfitfx.com

www.cathletics.com

www.optimumperformancetraining.blogspot.com

A few more tomorrow.