Workout

“Ellen”
3 rounds for time of:
20 burpees
21 dumbbell snatches (50/35)
12 dumbbell thrusters (50/35)

Use a single dumbbell on the snatches and a pair for the thrusters.

Workout

Power clean and jerk
1-1-1-1-1-1-1

Workout

Five rounds for total reps of:
1:00 toes-to-bar
1:00 rest
1:00 double-unders
1:00 rest

Rest day

__________

Need an idea for dinner? Check out Chicken and Vegetable Kebobs from CrossFit.com.

Workout

Deadlift
20-20-20

Workout

Open 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rest day or make-up day

__________

Read Break Before You’re Broken from CrossFit.com.

Workout

Paused Front Squat

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

Workout

Tabata (8 rounds of 0:20 of work/0:10 of rest):
Kettlebell swings
Rest 1:00
Push-ups
Rest 1:00
Row for calories
Rest 1:00
Sit-ups

Workout

Open 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 power cleans (145/100)
10 toes-to-bar
15 wall balls (20/14)