Thursday December 23, 2010

85% of max clean and jerk 3 sets of 3

Wednesday December 22, 2010

80% of max front squat 5 sets of 3, then:

Three rounds of:
5 Weighted pull-ups
30 Back extensions (substitution = Good Mornings or Straight-legged Deadlift)

Post load and time to comments. (pick weights so you finish around 5 minutes)

Tuesday December 21, 2010

75% of max snatch 5 sets of 4, then:

AMRAP 20 minutes of:
5 Pull-ups
5 Ring Dips
95 pound Overhead squat, 15 reps

Monday December 20th

Test your max squat, then:

Scaled "Nutts" Workout

5 Handstand Push-ups
15 Deadlift (75% max)
25 box jumps, 30 inch box
30 pull-ups
50 thrusters (25#)
100 double-unders
400m run (with 45# plate)

Monday 12/13/2010 WOD

Part I
"Chocolate Rain"
5 rounds for time of:
15 Full Clean and Jerks (115 lbs)
15 Overhead Squats (115 lbs)

Part II
100 Wallball shots for time (I'm going to use a 12 lb medicine ball)

Add your times together for your total score.
Rest around 10 minutes between Part I and Part II.



FULL "Murph"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

"Isabel"
30 Reps for time:
Snatch 135 lbs

Crossfit Total
1 Rep Max:
Squat
Press
Deadlift