Friday, 6/10/11
Strength – Snatch High Pull
W.O.D. – 4 R.F.T.
400m Sandbag run 40/20
20 Wall Balls 20/14
30 Ab-mat sit ups
Strength – Snatch High Pull
W.O.D. – 4 R.F.T.
400m Sandbag run 40/20
20 Wall Balls 20/14
30 Ab-mat sit ups
http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov
CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift
15 min AMRAP 100 D/U 3:1 80 Sit up 60 Box Jump Overs 24″/20″ 40 T2B 20 Devil Press 50/35 Skill Work (HSPU, HS Walk, Rope, D/U…)
Strength: Sumo Deadlift 8×3 build to heavy triple Tabata Power Clean 115/85 Deadlift 115/85 Floor Press 115/85 Toes to Bar *rest 2 min between movements* Lowest Score for each movement is counted
9AM CLASS TODAY!!!! Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…