Wednesday, June 13, 2012.
10 minutes to Establish 1 RM Deadlift.
12 min AMRAP:
– 7 Med Ball Cleans
– 50m Sprint
– 7 Burpees
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Tuesday, June 12, 2012.
“Nicole”
AMRAP in 20 min:
400m Run
Max rep pullups
Monday, June 11, 2012.
AMRAP in 3 minutes of: (Reps)
– Overhead squats
– rest 3 minutes
– Front Squats
– rest 3 minutes
– Back Squats
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Sunday, June 10, 2012.
REST
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Saturday, June 9, 2012.
“Isabel”
FT:
30 Snatches
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Friday, June 8, 2012.
“High Octane”
For time:
– 100 Double Unders
– 400M run
– 500M row
– 50 Double Unders
– 200M run
– 250M row
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Thursday, June 7, 2012.
15, 12, 9 reps FT:
– Strict Pull ups
– DB shoulder to overhead
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Wednesday, June 6th, 2012 O-Lifting
Not the Crossfit Total
1RM Over Head Squat (15min)
1RM Bench Press (15min)
1RM Power Clean (15min)
-Then-
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Monday, June 4th, 2012 O-Lifting
Crossfit Total
1RM Back Squat (15min)
1RM Press (15min)
1RM Dead Lift (15min)
-Then-
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Wednesday, June 6, 2012
4 rounds for time:
15 burpees
15 SDHP
200 m run
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