Wednesday, 1-25-12

2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*

  9min EMOM – Push Press iMn 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 85-90% For time: 50 D/U 15 Deadlifts 155/105 50 D/U 15 Hang Power Clean 155/105 50 D/U 15 Push Jerks 155/105 50 D/U *10 min Cap*

Strength/Skill – Bent Over Row 3 R.F.T. Tire Flip Jumps Row (Concept 2) One arm KB Overhead Lunge 53/35 Rope Ascents Each exercise is one minute in length. Count reps at each station. At the end of one minute switch stations. One rest after each round. Total number of reps for all rounds is your…

Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.

9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.

Strength/Skill – Push Press 3-3-3-3-3 Isabel meets Cindy For time complete the following: 15 Snatch then: 10 rounds of Cindy: (5 Pullups, 10 Hand Release Push Ups, 15 Air Squats) Then: 15 Snatch RX Men: 135 RX Women: 95 Masters Men: 115 Masters Women: 75 Scaled Men: 95 Scaled Women: 65