Strength:
Press
Clean & Jerk, 5×2 @85%
Conditioning:
”Fran”
21-15-9 of:
- Thruster (95/65)
- Pull Ups
Compare to 20121213.
“Steph D.”
- Run 400m
- 7 Burpees
- 14 Box Jumps (24″/20)
- 28 Kettlebell Swings (53/35)
- Run 800m
- 7 Burpees
- 14 Box Jumps (24/20)
- 28 Kettlebell Swings (53/35)
- Run 400m
Strength:
Deadlift
Conditioning:
- 225 pound Deadlift, 21 reps
- Run 800 meters
- 225 pound Deadlift, 15 reps
- Run 800 meters
- 225 pound Deadlift, 9 reps
- Run 800 meters
Strength:
Snatch 7×2 @75%
Skill Review:
Kettlebell Snatch
Conditioning:
2 rounds, for total score:
- 1 minute, ME KB Snatch (53/35)
-20 seconds rest- - 1 minute, ME KB Swings (53/35)
-20 seconds rest- - 1 minute, ME Double Unders
-20 seconds rest- - 1 minute, Row for Calories
-100 seconds rest-
Mark your calendar, on June 1st we are having a CrossFit Total event at the gym. RSVP at the Facebook event page. We’ll be cooking out afterwards.
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
Strength:
Back Squat
then,
Conditioning:
“Death by 10 meters”
2 cones will be set up 10m apart. On the first minute, you will run 10 meters. On the second minute, you will run 2×10, 10m out and 10m back. You will increase one 10m run every minute until failure.
Compare to 20120609.
Strength I: Press
Skill Review: Split Jerk
Strength II: 7×2 Clean & Jerk @75%, rest 45 sec-1 min between sets
Conditioning:
AMRAP in 9 minutes of
- 30 Wall Ball (20/14)
- 30 Hand Release Push Ups
- 30 Sit Ups
Score is total repetitions
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