DB Bench Press: 8-8-8-8
12 minute AMRAP:
10 Toes to Bar
5 Cleans (W=25kg; M=35kg)
Row 250m
Archive for October, 2011
Deadlift: 5-5-3-2-2-2-2
“Mary” AMRAP 20 minutes:
5 Handstand Push-Ups
10 Alternating Pistol Squats
15 Pull-Ups
***POST total rounds to comments
Front Squats
3 x 5
WOD:
1 mile Bike Sprint
35 Box Jumps, 20″
35 ABMat Sit-Ups
35 Pull-Ups
35 MB Slams
120 ft. Walking Lunges, 35 lbs.
35 DB Hang Cleans, 35 lbs.
35 Ring Dips/Ring Push-Ups
Push Press
5-5-4-4-3-3
“Cindy”
20-min AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
Row:1000m/Run 800m/Bike 2000m
21 Overhead Squats, 30-43 kg
21 Handstand Push-Ups
Row:750m/Run 600m/Bike 1500m
15 Overhead Squats, 30-43 kg
15 Handstand Push-Ups
Row:500m/Run 400m/Bike 800m
9 Overhead Squats, 30-43 kg
9 Handstand Push-Ups
WOD:
For time:
62.5 – 85 kg Deadlift, 21 reps
Run 400m
21 T2B
62.5 – 85 kg Deadlift, 18 reps
Run 400m
18 T2B
62.5 – 85 kg Deadlift, 15 reps
Run 400m
15 T2B
62.5 – 85 kg Deadlift, 12 reps
Run 400m
12 T2B
Cleand Jerks
3-3-2-2-2-1-1-1-1
12-min AMRAP:
100m Run
10 Burpees
7 Pull-Ups
WOD:
With 30-42.5 kg
10-9-8-7-6-5-4-3-2-1 Reps of:
Hang Power Clean
Push Press
Bent-Over Rows
Push-Ups
Straight-Legged Sit-Ups
Once completed, 200m Walking Lunges
Saturday
Posted: October 22, 2011 by mattbrockhaus in Crossfit WodTags: crossfit, front squats, metcon, workout
Great week so far everyone. For Today:
Heavy Split Jerks
then
AMRAP x 15 min
3 Power Cleans
Cindy x 3 Rounds
(5 Pull Ups, 10 Push Ups, 15 Squats)
