Wednesday, December 15th 2010
Strength – Bench Press 5-5-5-5
W.O.D.
“Christine”
3 Rounds For Time
Row 500m
12 Deadlift @ Bodyweight
21 Box Jumps 20″
Strength – Bench Press 5-5-5-5
W.O.D.
“Christine”
3 Rounds For Time
Row 500m
12 Deadlift @ Bodyweight
21 Box Jumps 20″
Deadlift 8 sets of 2 build to 85% of 1 RM 20 min AMRAP 25 Pull ups 25 Push Up 50 Heel Touches 5 Wall Climbs
Strength: Bench Press Find your 3rep max 2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…
Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35
Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats
Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?
Strength/Skill -Snatch Grip Push Press find your 1 RM 3RFT 7 Pull-up/T2B Clusters (That’s a new one) 14 D.B. Hang Split Clean (Alternating Legs) 21 S.D.H.P. 95/65 1 Pull-up 1 T2B = 1 Cluster D.B. Hang Split Clean – Demo