Friday, 11-30-12
Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight
15-12-9 of
KB/DB Power Cleans to Thrusters 53/35
Pull-ups
If you are not using 53/35….
…Your rep scheme is 21-15-9.
Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight
15-12-9 of
KB/DB Power Cleans to Thrusters 53/35
Pull-ups
If you are not using 53/35….
…Your rep scheme is 21-15-9.
Strength/Skill – 1 RM Slpit Jerk (adhering to proper technique) Ten rounds for time of: 7 Burpees 7 Knees to elbows
15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up
This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. We haven’t been able to determine the original source of the workout, but the oldest mention we’ve found is from the CrossFit forum in a 2011 post, where…
Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow
Strength: Every 90 sec for 7 sets Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3RM Attempt X 2 Back Squat 6 @ 70% 6 @ 75% 6 @ 78% Then find your 6 RM Complete as many rounds as possible in 10 minutes of: 10 burpees…
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35