CrossFit workouts for the week of Jan 6 2014

Welcome back from the Christmas break. Here is your week folks. Remember, no cherry picking workouts. I wan't to see a full gym with all of you giving it 100%:

4 week strength focus: back squat and deadlift, both at a heavy 5 reps. Each session should be heavier than the last

6 week skill focus: handstand ability

Monday

Back squat to heavy 5

15 minute AMRAP:

5 pull ups

10 push ups

15 squats

Tuesday

Deadlift to heavy 5

5 rounds of:

10 KB swings

10 KB goblet squats

10 KB SDHP (Sumo Deadlift High Pull)

Wednesday

No strength

400m run

5-4-3-2-1

Wall walks

Deadlift

800 m run

20-15-10

Burpees

Toes to Bar

400m run

Thursday

Back squat to heavy 5

12 min AMRAP:

4 Thrusters

6 Box jumps

15 DU's (double unders) or 30 singles

Saturday

No strength

Partner WOD or team WOD