Friday, 10-26-12

Strength/Skill – C2 Rower 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225/135 Hang clean, 30 reps

Strength/Skill – Snatch High Pulls 10×2 8-7-6-5-4-3-2-1 Snatch (135/95#) In between each set of snatches, complete 5 wall balls (20/14#)

Strength: Front Squat 4X6 @ 70%   20 minute AMRAP 25 wall balls (20/14#) 25 D.U.s 25 box jumps (24/20″) 25 K2E 25 pull-ups 25 jump over the bar 25 cleans (135/95#)

I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!! Perform a set every 5 minutes for 25 minutes (5 sets) 1 minute max Handstand Pushups 20 Pistols 100m Sprint

Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders

For Time: 115/85 pound Shoulder press, 10 reps 115/85 pound Overhead squat, 15 reps 115/85 pound Push press, 20 reps 115/85 pound Front squat, 25 reps 115/85 pound Push jerk, 30 reps 115/85 pound Back squat, 35 reps