1. CrossFit Total II
Warm up and take 3 attempts to find your 1 RM of -
Clean
Overhead Squat
Bench Press
WOD - Friday, 13th June, 2013
1. "Kelly"
For Time, 5 Rounds of -
Run 400m
30 x Box Jumps 24/20"
30 x Wall Ball 10/7kg
WOD - Thursday, 13th June, 2013
1. "Snatch Deadlift/Snatch/Overhead Squat"
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
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2. As Many Rounds as Possible in 10 Minutes of -
15 x Kettlebell Swings 32/24kg
15 x Push Ups
15 x Toes To Bar
WOD - Wednesday, 12th June, 2013
1. For Time, 10 Rounds of -
8 x Thrusters 42/30kg
8 x Chest to Bar Pull Ups
40 x Double Unders
Rest 1 Minute
WOD - Tuesday, 11th June, 2013
1. "Back Squat"
3 - 3 - 3 - 3 - 3
80% - 90/95% work sets
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2. For Time -
Run 800m
30 x Overhead Squats 60/40kg
Run 800m
"Knees Out"
WOD - Monday, 10th June, 2013
1. Every Minute on the Minute for 12 Minutes of -
1 x Power Clean
1 x Squat Clean (Scaling - Power clean/Front Squat)
1 x Squat Clean & Jerk
- All reps unbroken
- 70% of Clean & Jerk 1RM
--------------------------------
2. For Time, 12 - 9 - 6 of -
Power Clean 70/45kg
Jerk 70/45kg
Run 400m
12 Minute cut off -
"Will miss this place"
WOD - Saturday, 8th June, 2013
1. "Thruster"
1 - 1 - 1 - 1 - 1
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2. "Fran"
"We're ready"
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