Tuesday, 10-16-12
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes
Regional Event #3 For time: 100-ft. dumbbell overhead walking lunge 80/55 100 double-unders 50 wall-ball shots 30/20 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge RX: Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.
Amanda and Katie rocketing out of the Squat Clean!!!! Annie blasting her Squat Cleans!!!!! Team W.O.D.-With partner, perform the following 100 – KB Swings 100 – Pull-ups 100 – Thrusters 45/30 (bar) 100 – K2E One partner performs ten burpees, while the other completes above tasks.
Strength/ Skill – E.M.O.M. 10 Mins – 3 BHN Snatch Grip Push Press + 2 O.H. Squats For Time: 10 Snatch 135# (95#) 50 Double-unders 8 Snatch 40 Double-unders 6 Snatch 30 Double-unders 4 Snatch 20 Double-unders 2 Snatch 10 Double-unders
“Air Force WOD” For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar before continuing (the workout does NOT begin with burpees).