Workout

Pause front squat (3 sec. hold in bottom)
3-3-3-3-3-3-3

__________

What’s a pause front squat? Check out this demo from Catalyst Athletics.

Rest day or make-up day

__________

Watch Death, Divorce, and Double-Unders from CrossFit.com.

Workout

10 rounds for total distance:
1:00 row
1:00 rest

Workout

6 rounds for time of:
12 back squats (135/95 lbs.)
12 lateral over-bar-burpees

Workout

5 rounds for time of:
30’ single-arm dumbbell overhead lunge
15 kettlebell swings (70/53 lbs.)
12 chest-to-bar pull-ups

Workout

Rest day or make-up day

__________

Watch Per Ignem CrossFit: Through Fire to Fitness from CrossFit.com.

Workout

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Workout

4 rounds for total reps of:
0:20 hang squat cleans (95/65 lbs.)
0:10 rest
0:20 push presses (95/65 lbs.)
0:10 rest

Rest 2:00, then repeat

4 rounds for total reps of:
0:20 hang squat cleans (95/65 lbs.)
0:10 rest
0:20 push presses (95/65 lbs.)
0:10 rest

Score is total reps accumulated for all rounds.

Rest day or make-up day

__________

Read Healthy lifestyle behaviors reduced dementia risk despite family history of dementia.

Workout

For time:
800m run
12 muscle-ups
400m run
6 muscle-ups
200m run
3 muscle-ups