Tuesday Nov. 27, 2012
Every 30s for 5 Minutes: 1 Power Clean @ 75% of 1 Rep Max
Then...
5 Rounds for Time of:
- 30 Jumping Lunges(15 ea. leg)
- 20 AB-Mat Situps
- 10 KB Swings(35/53)
- 5 DL(155/225)
Wednesday Nov. 28, 2012
Front Pause Squats 2 rep EMOM for 5 Minutes @ 75% of 1 Rep max
Then...
3 Rounds for Total Reps of:
- 1min Max Effort Burpee
- 1min Max Effort C2B Pullups
- 1min Max Effort Thrusters (65/95)
- 1min Rest
Thursday Nov. 29, 2012
5 minute Wall Holds Practice: Trying to hold position of stomach, nose and toes touching the wall for max time:
*this helps practice/learn proper hollow body position used for HSPU, Handstand walks and various other gymnastic movements.
1-2-3-4-5-6-7-8-9-10 for time of:
- 50m Bear Crawl
- Hang Squat Clean@ 75% 1 Rep Max
- HSPU
Friday Nov. 30, 2012
For total Reps and Rounds:
4 MIN AMRAP:
- 10 Box Jumps
- 10 Wall Balls
- 10 Toes 2 Bar
1 Min Rest
4 MIN AMRAP:
- 10 Lateral Box Jumps
- 10 Reverse Wall Balls
- 10 Knee 2 Elbow
1 Min Rest
4 MIN AMRAP:
- 10 Over the Box Jumps
- 10 2 for 1 Wall Balls
- 10 V-Ups
Saturday Dec. 1, 2012
CROSSFIT BASICS @ 8AM
TEAM WOD @ 9AM
YOGA @ 10AM
ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.
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