Tuesday, 6/14/11
W.O.D.
Strength – In 12 minutes work up to a 2 rep max Deadlift
50-40-30-20-10
Double Unders
Walking Lunges
W.O.D.
Strength – In 12 minutes work up to a 2 rep max Deadlift
50-40-30-20-10
Double Unders
Walking Lunges
Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees
10 RFT 250m Row 4 Man Makers 25/20 Strength: Back Squat 2X10 Empty Bar 7@60% 7@65% 3@70% 3@75% 3@77.5%
Strength/Skill – Find your 1 rep max squat clean 5-5-3-3-1-1-1x 10 min AMRAP 8 – Squat Cleans 155/105 or 70% of 1 R.M. 4 -Muscle ups Muscle-up Substitutions from crossfitoneworld on Vimeo.
Complete as many rounds as possible in 20 minutes of: Clean & Jerk 6 reps (225/185)( 185/135) 10 Burpee-Box Jump-Jumping pull-ups 15 GHD Sit-ups Run 200 meters
PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM
I will be automating soon. Please see front desk to update email and cc cvv # . Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80% 15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…