Saturday, 1-19-13
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
3RFT- 500M Row 400M Run 30 D/U 3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 70%, 75%, 80%, max
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)
Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…
Strength/Skill – Bench Press 1 RM 7 RFT 20 Kettlebell Swings – 35/55 100 Meter Run 30 Double-Unders 100 Meter Run 20 Overhead Lunges – 63/95 100 Meter Run
Strength/Skill – Box Squats 5X5 10 – reverse burpees 10 – squat cleans 95 /65 10 – kb swings 53/35 10 – pull-ups 10 – push press 95/65 10 – ring dips 10 – thrusters 95/65 10 – toes through rings 10 – deadlift 95/65 10 – wall balls 20/14 10 – snatch 95/65 10…