Month: November 2013

Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC Complete as many rounds as possible in 15 minutes: 7 Push press, 135# (95#) 10 Overhead squat, 135# (95#) 15 Weighted Ab-Mat Sit-ups 30/15

Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU

2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint

Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35

Strength/ Skill: 3 Tempo 2-0-4-1 Deadlifts @ 60%. (2 sec. count up, 0 sec. at top, 4 sec.count down, 1 sec. rest. There are many reasons to use tempo training. Here’s just a brief list: •Improved body awareness •Improved control of lifts •Development of connective tissue strength •Improved stability •Focus on muscular elements versus tendinous…