Take 10 minutes to find your 2 rep max for -
Front Squat
Rest then -
For time, 15 - 10 - 5 of,
Thruster (60% of Front Squat 2RM)
Ring Rows
Push Ups
WOD - Thursday, 21st June, 2012
Complete in 1 hour -
Chose any workout, lift, skill, weakness or mobility routine you like or
let the coach chose......
WOD - Wednesday, 21st June, 2012
As Many Rounds as Possible in 20 Minutes of -
3 x Deadlift 60/40kg
3 x Power Clean 60/40kg
3 x Snatch 60/40kg
3 x Overhead Squat 60/40kg
3 x Burpees
"Overhead Squat"
WOD -Tuesday, 19th June, 2012
Back Squat:
8 @ 75% - 5 @ 80% - 5 @ 85% - 3 @ 90% - 3 - @ 95%
Rest 1:00 - 2:00 between sets.
Take % from CrossFit Total results from 2 weeks ago.
Rest, then -
As Many rounds as possible in 9 minutes of -
20 x Double Unders
10 x Push Press 50/30kg
7 x Lateral Jumps
"Shorts up and Go!! Marcos"!
WOD - Monday, 18th June, 2012
"EVA"
For time, 5 Rounds of -
Run 800m
30 x Kettlebell Swings 32/24kg
30 x Pull Ups
"Don't give up, you're stronger than you know"
WOD - Friday, 15th June 2012
For Reps and run time -
2 minutes of Thrusters 40/30kg
Rest 30 second
2 minutes of Burpees
Rest 30 seconds
2 minutes of Overhead Squat 40/30kg
30 seconds rest
2 minutes of Pull Ups
30 seconds rest
2 minutes of "Ground to Overhead" 40/30kg
30 seconds rest
Run 1600m
Clock will reset after last 30 second break and your run time will be posted to your rep score.
"Family"
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