Saturday, 4/16/11
Strength Bench Press – 5-5-3-3-1
W.O.D. – For Time
50 Jump and Touch (12″ above max reach)
40 Sit ups
30 KB Swings 1.5/1.0
20 Box Jumps 24/20
10 H.S.P.U.’S
1 Rope Ascent
Strength Bench Press – 5-5-3-3-1
W.O.D. – For Time
50 Jump and Touch (12″ above max reach)
40 Sit ups
30 KB Swings 1.5/1.0
20 Box Jumps 24/20
10 H.S.P.U.’S
1 Rope Ascent
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls
Strength – Clean and Jerk 1-1-1-1-1 “Six of one or half dozen of the other” 8 R.F.T. 200m run 25 Squats OR 4 R.F.T. 400m run 50 Squats Is CrossFit a Fitness Program–or a Lifestyle? What is it, exactly, that we purvey? It’s not just an exercise program. It’s–dare I say it–a lifestyle. The CrossFit…
2RDs 10 BB Good Mornings 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip Push Press 10 Snatch Balance E2MOM for 18 min (9 sets) 2 Hang Power Snatch + 2 Hang Sq. Snatch Build to heavy complex 10 min AMRAP 5 Power Snatch 155/105 10 C2B (10 Pull Up)
Today 8 and 9am only! Double DT 10 RFT: 12 Deadlifts 155/105 9 Hang Power Clean 6 S2O