Crossfit Pistoleros

Forging Elite Athletes

Thursday 2/2/2016

CFP

Strength/Skill: HSPU 10 EMOM

Even Minutes: 10 Pull-ups

Odd Minutes: 7 HSPU

Core Workout: 3 Min Sit-ups/1 Min rest, 2 Min Sit-ups/1 Min rest, 1 Min Sit-ups/1 Min rest.

WOD: Ascending Ladder 8 Minutes

3 Clean & Jerks 155/105

3 Burpees Over Bar

6 and 6, 9 and 9, etc.

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Friday 1/27/2016

CFP

Strength: Back Squat

8X4 @ 83% – First rep of each set, 2 second pause at the bottom.

WOD: Partner WOD For Time

Teams of 2:
150 Cal Row
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95#)
15 Rope Climbs

“I invite everyone to choose forgiveness rather than division, teamwork over personal ambition.” –Jean-Francois Cope

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