Sunday 4/1/07 C & J
For Time:
50 #135 Clean & Jerks
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For Time:
50 #135 Clean & Jerks
For Time:
100 BW Squats
1000m Row
100 Push-ups
50 GHD Back Extensions
50 KTE
For Time:
Run 1000m
Row 1000m
Run 1000m
Row 1000m
(Ring) "Cindy"
Max Rounds In 20 Minutes
5 Ring Pull-Ups
10 Push-Ups
15 BW Squats
Sprint Each Distance Rest = 3x Each Interval Time
100m - 200m - 400m - 200m - 100m - 100m
For Time:
#45 Barbell OverHead Lunge 50 Steps
Row 2000m
50 Hollow Rocks
50 #44 KB Swings
L-Sit 120 Seconds Total
"Big Fucking Fran"
21-15-9 For Time
#135 Thrusters
Ring Pull-Ups
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Tabata Running, Score = Total Distance Of All 3 Rounds
Run Forward 8 Rounds, Tabata
Run Backwards 8 Rounds, Tabata
Run Forward 8 Rounds, Tabata
rest 1 minute between 4 minute sets
4 Rounds for Time:
Row 500m
25 #20 Wall Ball Shots
25 Jumping Pull-Ups
25 #44 KB Swings
15 Burpees
Alternating Sets Of Max Effort:
Deadlift 4-4-4-4
Hang Clean 4-4-4-4
"Barbara"
For Time:
Five rounds of
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 Rounds For Time:
45lb Overhead Barbell Lunge 40 Steps
30 Back Extensions
20 KTE
10 #44 KB Swings
Back Squat 3-3-3-3-3
Power Clean 3-3-3-3-3
Front Squat 5-5-4-4-3-2-1
Run 800m x 3 (Score Average Time) Rest Interval Time x3 Between Sprints
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
30 Muscle-Ups For Time
(Yes I know, "time" being number of days or weeks for the average human.)
Max Effort Cleans
5-5-5-5-5 Reps
Handstand Push-Up & L-Sit Practice After
For Time:
20 Rounds
7 Burpees, 7 V-Ups, 7 Pull-Ups
CrossFit Total Practice
CFWU x2
Start at 50% 1-1-1 Then 70% 1-1-1 Then 90% 1-1-1
3 Tabata Rounds (Rest 1 Minute Between Sets)
Sumo Deadlift High Pull #75, #75 Push Press, Row
Morning Workout...Max Effort:
Back Squat 3-3-3-3-3 Then Cleans 3-3-3-3-3
Afternoon Workout...For Time:
3 Rounds Run 800m 50 BW Squats
For Time:
3 Rounds
50 Wall Balls/50 Slam Balls
20lb Ball