Monday, 2-20-12
Strength/Skill: Sumo Deadlift High Pull
Five rounds for time of:
Burpee broad jumps 20m
21 Sumo deadlift high pulls, 75# (55#)
Strength/Skill: Sumo Deadlift High Pull
Five rounds for time of:
Burpee broad jumps 20m
21 Sumo deadlift high pulls, 75# (55#)
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats
12 min Alt EMOM Even- 50 D/U Odd- 4 Power Clean & Jerk 155/105 5 RFT 20 Back Squats 155/105 (from the ground) 15 KBS 70/53 10 Burpee Box Jump Overs 24″/20″ *18 min Cap*
Snatch Pull 100% (of sn) x 3 x 4 3-Position Snatch (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80%, max 4 RFT: 50 D/U 10 Deadlift 135/95 5 Power Snatch 135/95
Strength: 2 Power cleans + 1 Hang Clean + 1 Jerk X 10 70% 10 to 1 Wall Balls 20/14 Walking lunges ea. leg Rest 1 to 10 Strict deficit HSPU 45lb plates w abmat Burpee Broad Jump
Strength/Skill – Find your 1 rep max squat clean 5-5-3-3-1-1-1x 10 min AMRAP 8 – Squat Cleans 155/105 or 70% of 1 R.M. 4 -Muscle ups Muscle-up Substitutions from crossfitoneworld on Vimeo.
Join Scott and Debbie at the Veterans Run in Riverhead today at 2PM. “White” Five rounds for time of: 15′ Rope climb, 3 ascents-BRING SOCKS AND TOUGH SNEAKERS!!! 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,…