Wednesday, June 27, 2012.
Tuesday, June 26, 2012.
10 minutes, every minute on the minute
1 Rep Clean & Jerk (Power Clean or Squat Clean) (Heaviest possible weight)
Then —
4 rounds
Row 200m
5 unbroken squat cleans
10 unbroken front squats
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Monday, June 25th, 2012 O-Lifting
Strength
1. Muscle Snatch + Over Head Squat
2. 10min to Find a 1RM Snatch Balance
3a. Behind the Neck Push Press
3b. Snatch Pulls
-THEN-
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Monday, June 25, 2012.
“Gymnastics Gone Wrong”
For time:
– 20 Ring Dips
– 30 Pull Ups
– 40 Sit ups
– 50 Burpees
– 40 Sit ups
– 30 Pull Ups
– 20 ring dips
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Sunday, June 24, 2012.
Brandon/ Leslie Wedding WOD
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Saturday, June 23, 2012
“CrossFit Total”
Establish a 1 RM of : Back Squat, Shoulder Press, Deadlift.
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Friday, June 22, 2012
“Mash Up”
On the Minute For 20 Minutes:
Odd Minutes: 3 Power Snatches + 3 Overhead Squats (weight of your choice)
Even Minutes: 12 Kettlebell Swings
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Thursday, June 21, 2012.
5 RFT:
50 Double Unders
7 HSPU
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Wednesday, June 20th, 2012 O-Lifting
Strength
Clean From High Blocks+Jerk
Clean Pulls
Back Squat
-THEN-
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Wednesday, June 20, 2012.
AMRAP in 15 minutes of:
– 200M run
– 10 Pullups
– 10 KB Swings
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