Strength:
Group A/C: Two power cleans every minute on the minute for eight minutes
Group B: Work up to a one repetition maximum back squat
Conditioning:
1a) 4xmax effort supine ring rows
1b) 4x100m sled push – as heavy as possible
1c) 4xmax effort ring dips
1d) 4×10 barbell lunges – as heavy as possible
This is for quality of movement, not time, load and scale as necessary. Rest as needed (~15-45 seconds) between exercises.
Strength:
Group A: Press & Back Squat
Group B: Work up to a one repetition maximum Press
Group C: Back Squat
Conditioning:
“The Gunter”
Two rounds for time of,
Today is a rest day/make up day. Come in to work on mobility, do some active recovery, or make up a workout you missed earlier in the week.
Today is Paula’s birthday! We’ll be doing “The Gunter” later in the week in celebration – get ready to work hard in her honor!
We’ll be heading to the Burley Middle School track for some running work…
30 minutes, continuously running clock:
At 0:00, 800m for time
At 10:00, 400m for time
At 16:00, 200m for time
At 20:00, every 2 minutes, 50m flying start sprint until 30:00.
Some running inspiration from the 2012 Olympics – just imagine these BBC announcers screaming you on towards the finish!
http://youtu.be/9i2-LEfblEs
This Saturday at 10am Becky will be running a FREE workout at the lululemon showroom on the downtown mall! If you have any friends who want to get a taste of CrossFit, let them know.
For those of you coming to class at the gym on Saturday, be prepared for some track repeats & running (this is your shoe advisory!).
Strength:
Group A / B: Power Snatch, one rep every 30 seconds for 10 minutes
Group C: Bench Press
Conditioning:
Complete as many rounds as possible in ten minutes of,
Compare to 20120924.