10/29/2013

Posted: 29th October 2013 by jruffing27 in Uncategorized
Comments Off on 10/29/2013

Main – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 minutes on deadlift

Weightlifting

Deadlift (3,3,3,3,3)

10 minutes to complete 5 sets of 3 at or above 80% of your 1RM. Try to set a new 3RM.

Warm-up

Warm-up (No Measure)

5 minutes on snatch
3 minutes on burpees

Metcon

Metcon (AMRAP – Reps)

Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Must jump and touch target 6″ above max reach on each burpee.

Buy-Out

Warm-up (No Measure)

Roll out and stretch with bands

Comments are closed.