Rest/Make Up Day
Get some sleep. It’s important!
11/14/12
Clean
3-3-3-3-3
8×50 yard sprints (record your fastest and slowest splits)
Extra:
2 Rounds
50 sit ups
50 double unders
FYI, we will be closed on Thursday, 11/22 and Friday, 11/23 for the Thanksgiving holiday. We will likely add an extra class or open gym time on Saturday the 24th. A partner/team WOD is in the works!
CrossFit Journal – Pose Running Method
11/13/12
Every minute on the minute for 10 minutes:
3 Hang Snatch
3 OHS
3 Rounds:
25 yard burpee broad jump
12 pullups
Extra:
Seated DB external rotation 3×12
Trapeze in the 2013 Games? Good thing George has started training…
11/12/12
Back Squat 3×10, Rest 2 mins
**If you completed all reps last week, increase the weight. If you fell short of 10 reps, keep the same weight.
21-15-9
Deadlifts
Thrusters
Extra:
Ring Rows 3×8-12
Poliquin Blog – Tip 405: Dead Lift For a Stronger Back and Tighter …
11/9/12
Every minute on the minute for 10 minutes:
1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Front Squat
(as heavy as possible)
Back Squat 4×10 @ > 75% 1RM (2 min rest)
Extra:
Pullup work
11/8/12
Rest/Make Up Day
11/7/2012
Romanin Deadlift: 4×8
Then complete the following in any order:
3 Rounds of
20 KBS
20 DUs
rest as needed
500 M Row
rest as needed
100 Yard Prowler push
11/6/12
A1: Weighted Pullups 5×8
A2: Weighted Push ups 5×8-12
For time:
36 Wall balls
18 Burpees
18 Wall balls
36 burpees
3 min AMRAP:
3 Box jumps
6 TTB
11/5/12
“CrossFit Total”
1RM Squat
1RM Press
1RM Deadlit
http://journal.crossfit.com/
11/3/12
Back Squat 3×5@ >80% 1RM
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pullups
Extra:
Pick one of the following-
3×12 Split Squats
or
3×12 DB External Rotation