CrossFit Competitor (7:00a-9:00a) In Teams of 3 6:00 to establish max load: 1 Clean + 1 Front Squat +1 Jerk ~then~ For max distance: Hand Walk (one attempt) With a Partner 8:00 AMRAP 50 Chest to Bar Pull-ups 30 Ring Muscle-ups 10 Legless Rope Climbs (divide work anyhow) ~then~ For time: 300' Hand …
Archives for April 2015
Friday 5/1/15
CrossFit For load: Deadlift 3-2-2-1-1-1 (add 20lbs/10lbs) For time: 50 Double unders 30 Wall Ball Shots 20 GHD Sit-ups 30 Box Jumps 20 Toes to Bar 30 Burpees 20 Pass Throughs 30 Steps Walking Lunge (each leg) 50 Double unders ______________ CrossFit Competitor For load: Every 1:00 for 10:00 1 …
Thursday 4/20/15
CrossFit Rest ____________ CrossFit Competitor Rest ____________ Weightlifting Push Press + Power Jerk + Split Jerk 80% 1+1+1, 1+1+1, 1+1+1, 1+1+1, 1+1+1 Speed Squats 70% 6x2 Good Morning 4x5 -choose weight- Weighted Dips 4x8 -choose weight- GHD Situps 4x10 -choose …
