Monday  - 24 Jun
Focus today is on Shoulder Press:
We are going to practice 3 types: Straight press, push press and push jerk / split jerk

Here is a article that talks to the difference:
http://www.crossfit.com/journal/library/PushpressJan03.pdf

Push Press Video:
http://www.youtube.com/watch?v=h6oQLMcTGTo

Push Jerk / Split jerk video:
http://www.youtube.com/watch?v=MAAPEUAWCjI

1 x 5 Press at light weight - grip and head movement
1 x 5 Strict press (Med  Weight, i.e. not max effort tot get all 5 done)
1 x 5 Push press (Same weight as Strict press + 5)
1 x 5 Push jerk / split jerk (Same weight as Push press +5)

Then:
20 laps around the track
On the minute you will stop and odd minutes - 10 pushups, even minutes 10 situps
The faster you run the less stops you make and the less pushups and situps you will do.

Tuesday – 25 June

21-15-9
Power cleans, Toe to bar, Kettlebell swings
 

Wednesday – 26 June

Bench / Squat ladder

10 Reps Body Weight Bench, 1 Body Weight Back Squat

9 Reps Body Weight Bench, 2 Body Weight Back Squat
…
1 Reps Body Weight Bench, 10 Body Weight Back Squat
 

Thursday – 27 June

3 rounds
1000meter row
25 Burpees
25 Pullups
25 Push Press at 95
 

Friday – 28 June

TEAM Workout
2 rounds:
800 run
30 deadlifts at 135
30 kettlebell swings
15 burpees
30 deadlifts at 135
30 kettlebell swings
800 run