Friday
A. 10 min to build to a heavy single complex: 1 Deadlift + 1 hang power clean + 1 push jerk (heavier than last week) B. Every :20 for 5 min (15 sets) 1 Deadlift + 1 hang power clean + 1 push jerk @ 70% of 1rm.
A. 10 min to build to a heavy single complex: 1 Deadlift + 1 hang power clean + 1 push jerk (heavier than last week) B. Every :20 for 5 min (15 sets) 1 Deadlift + 1 hang power clean + 1 push jerk @ 70% of 1rm.
A. 10 min: work to a heavy single complex of the following; 3 deadlifts, 2 hang power clean, 1 push jerk *deadlifts must be touch and go, bar must not be dropped on hpc. *work on making an attempt every 1 min for the first couple rounds, then 90 sec., then 2 min your last
A. Barbell Skill work for today’s movements B. 10 min clock to build to a heavy single complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk C. ARMAP 5 min @ 60-70% of todays part B. 1 unbroken complex x max reps.
A. Hang power clean skill work + push jerk skill work B. 10 min clock to build to a heavy single complex: 1 deadlift, 1 hang power clean, 1 push jerk *treat this similar to an emom like last week. C. 5 min ascending ladder: *use ~60% of your 1rm of todays heavy single. 1
8-10a: Open Gym. 10-11a: Starting strength week 2/day 2. 11a-Noon: Community workout ‘Ale’ to commemorate Alejandra’s coach back home who passed away in a car accident Ale 3RFT 11 deadlift (95/135) 11 front squat (95/135) 11 shoulder-overhead (95/135) If you drop the bar, 3 burpees. 12:15p: Double under clinic with Shaun Sunday: Rest day
Saturday and Sunday Read More »
For time: 100 Double Unders 25 Toes-to-bars 25 Deadlifts, 225/155 lbs 50 Box Jump Overs, 24/20 in Level 2: 50 DU/200 SU 25 Hanging knee raises 25 deadlifts 185/115 50 box jump over 24/20 Level 1: 200 SU 25 hanging knee raise/ab mat situps 25 deadlifts 135/95 50 box jump or step over
Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov] WOD: ‘Diane’ 21-15-9: Deadlift (135,225#), Hand stand pushup (compare)