Tuesday, November 30th 2010
Skill: Clean & Jerk
W.O.D.
Run 1200 meters
20 Box jumps
20 Sit-ups
Run 800 meters
30 Box jumps
30 Sit-ups
Run 400 meters
40 Box jumps
40 Sit-ups
Skill: Clean & Jerk
W.O.D.
Run 1200 meters
20 Box jumps
20 Sit-ups
Run 800 meters
30 Box jumps
30 Sit-ups
Run 400 meters
40 Box jumps
40 Sit-ups
3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time
20 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35
Strength/Skill – C2 Rower 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225/135 Hang clean, 30 reps
Strength: BOX SQUAT 7X1 21 MINUTE WORKOUT 30 SEC MAX KETTLE BELL SWINGS 70/53 – 30 SEC REST 30 SEC MAX DOUBLE UNDERS – 30 SEC REST 30 SEC MAX WEIGHTED SIT-UPS- 30 SEC REST
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups
NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk