Saturday, 10-27-12
Compliments of Javier Aponte!!!
100 D/U’s Assisted (3:1)
30 Burpees
15 Power Snatches 115/75
15 Front Squats 135/95
7 Muscle Ups – (Scaled 3 pull-ups/3 dips)
15 Hang Power Clean and Jerk 115/75
100 D/U’s
One bar
Compliments of Javier Aponte!!!
100 D/U’s Assisted (3:1)
30 Burpees
15 Power Snatches 115/75
15 Front Squats 135/95
7 Muscle Ups – (Scaled 3 pull-ups/3 dips)
15 Hang Power Clean and Jerk 115/75
100 D/U’s
One bar
Strength/Skill – Weighted Chin-ups STRICT 5 x 3. If not weighted 5 x 8 15 Minute A.M.R.A.P. 4 Turkish Get Ups 53/35 8 Medi-ball Cleans 20/14 100m Run
Strength: 12 Min EMOM 3 OHS @ 60% 1 RM Tabata :20on / :10off x 8 KBS Air Squat Pull Up Sit Up
Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15
Strength: Power Clean 7 sets of 2 @ 70% WOD: For time- 1000m Row 80 Sit Up 60 Push Up 40 Burpee 20 Thrusters 135/95
Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
W.O.D. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Cool Down: Hold a handstand for a total of five minutes. Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!! Way to go Steve!!!!!!!!!!!!!!!!