Tuesday

Dad Rodriguez completing his 8th week at CrossFit Redding

Strength

Split Jerk

5 x 5

*warm-up and then pick one weight and stay with it for 5 sets

Metcon

5 rounds of:

5 Deadlifts, 225/155

10 Burpees

CrossFit Deadlift Burpee WOD

Friday

Mom Rodriguez training at CrossFit Redding

Strength

Back Squat

3-3-3-3

Metcon

AMRAP 12 minutes

12 Bent Over Row

12 Knees to Elbows

12 Ring Dips

"Back Squat Insights" with David Millar, Rob Orlando and Dave Lipson - video [wmv] [mov]