Monday, 3/28/11
Strength-Thrusters – 3-3-3-3
W.O.D. – 3 R.F.T.
200 m Plate Carry
20 Box Jumps 24″
20 KB Swings 1.5/1.0
20 Thrusters 45/35
40 D.U.’s
Strength-Thrusters – 3-3-3-3
W.O.D. – 3 R.F.T.
200 m Plate Carry
20 Box Jumps 24″
20 KB Swings 1.5/1.0
20 Thrusters 45/35
40 D.U.’s
HAPPY <3 DAY!! Strength: Bench Press 4X3 @ 70% Partner Wod 20 min Amrap 2 Clean and Jerks , 10 Pull Ups 4 Clean and Jerks , 15 Pull Ups 6 Clean and Jerks , 20 Pull Ups 8 Clean and Jerks , 25 pull Ups 10 Clean and Jerks , 30…
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
Strength/Skill – Hang Squat Snatch 3-3-3-3-3 21-15-9 O.H. Squats 95/65 Push-ups (Hand Release) KB Swings 53/35 The 9 foods the U.S. Government is Paying you to Eat article via The Atlantic In 2009, the federal government spent $12.3 billion in payments to America’s farmers. The number was cause for celebration, and not only among the…
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65
E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees