Thursday, 4-18-13
Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1
METCON
Row 1000 Meters, followed immediately by:
4 Rounds
7 Power Clean – 175/113
50 Double Unders
Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1
METCON
Row 1000 Meters, followed immediately by:
4 Rounds
7 Power Clean – 175/113
50 Double Unders
Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups
Warm-up – 3 rounds of official WOD: Complete AMRAP in 4 minutes: 7 Thrusters (135/95lbs) 7 Box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 Power cleans (135/95lbs) 7 Burpee box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 S.D.H.P. (135/95lbs) 7 Burpees HOW CROSSFIT IS RUINING YOUR KNEES…
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word to those who are not on FB.
Strength/Skill – Bench Press 4 R.F.T. 20 Medi-Ball Burpee Cleans 20/14 15 C2B Pull-ups 10 Hang Squat Snatches 95/65
Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…