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Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
Strength
A. Press x3-5 x5 @ 2010 Rest 3:00
B1. Back Squat 5 RM – x5@ 95% – x5 @ 90% Rest 3:00
C1. Deadlift x5x4 @ 2010 Rest :30
C2. Ring Push-up x5-7×4 @ 2010 Rest :60

Level 1 (Test Day) – Conditioning Week
MQ x8x4 Push-ups, RDLs

Skill:
Kip Swing/Jumping Pull-up

Workout
Ladder 1-10
KB Swings
Burpees
Tic Tacs
10:00 Cap

Test:
Front Plank

What’s Your Healthy Tipping Point
*Post thoughts to comments

“Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.” -Mother Teresa

Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
15-20 Minute Aerobic Warm-up

Anaerobic Power Intervals
6 Rounds
:60 Max Calorie Row @ 100% Effort
Rest 5:00
*Avg. Cals Recorded
*Practice a gymnastic skill of choice during rest time

Level 1 – Conditioning Week
Skill
Hip Clean Progression

A. Hip Power Clean+Front Squat x1+3 x5

Strength (Remainder of Class):
B.PressL x3x5
C1. Horz. Ring Rows x3-5×5
C2.DB Reverseg Lunges x5/leg x5
*adjust rest time to account for time left post Skill Session

Tip 585: Do Full Squats: How & Why To Squat For Strength, Muscle & Fat Loss
*Post thoughts to comments

 “If you don’t build your dreams, someone else will hire you to help build theirs.” – Unknown

A huge congratulations to the 2013 CrossFit Austin Team!

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
20 Minute Aerobic Warm-up

Skill Day
Touch and Go Power Cleans
Handstand Review

Skill Practice
Unbroken TnG Power Clean Pyramid for Quality
3-6-9-9-6-3
Rest 3:00
*Practice Handstands During Rest
*Record Best Unbroken set

Level 1 – Conditioning Week 
MQ x10x3 – RDLs, and Partner Pull-ups

Skill
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)

Workout
3 Rounds
12 Push ups
12 DB Squats
400 M Run

Think About What You Drink
*Post thoughts to comments

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
Bar Warm-up (Bar up to 95 lbs):
2 Rounds
3 Hip Power Snatches
3 Hang Power Snatches
3 SDL + Hang Power Snatch (Add Weights)

A. Power Snatch Cluster x1.1.1.1.1 x 3 Rest :30 b/t Reps 2:00 b/t sets
*appx. 75% – 80% – 85%, Goal is no misses
*Recorded Best Snatch Cluster Weight w/no misses

B. 6 Rounds
On a 3:00 clock:
300 M Run @ 90% effort
3 Unbroken Strict Pull-ups
*Rest remainder of time
*Record best Pull-up Weight

Level 1 – Conditioning Week
(Test Day)
MQ: x6x4 include Lunges

 Strength:
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
*Work to a challenging weight on all exercises except Ring Rows and KB Deadlifts, Move through quickly appx :30 rest b/t exercises

Skill:
Rowing

Workout (Test):
3 Rounds
500 M Row
Rest 3:00
*Record Best Time

The Mindset of an Olympian
*Post thoughts to comments

“Before you can win, you have believe you are worthy.” – Mike Dikta

All Levels
“4 Person Relays”
Race 1:
24 Rounds
5 Front Squats @ 135 lb, 95 lb (Scale up to TnG Full Cleans)
300 M
*1 person goes at a time, Each team member will complete 6 rounds

Race 2:
200 burpees for time
*1 person works at a time

“200 burpess for time.” – Wes Kimball