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Bench Press w/ Chain
5-3-1-1-1-1-1-1-1-1
post loads to comments.
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"Helen"
3 rounds for time:
400 meter run
12 pull-ups
21 kettlebell swings 53/35
compare to date is 090703, post new pr's to comments.
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Front Squat
Find new 1 rep max
post new pr's to comments.
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4 rounds for time:
100 feet overhead walking lunge 45/25
800 meter run
post times to comments.
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6 rounds:
max reps weighted pull-up (45/25 or use 70-85% 1rm)
max reps weighted ring dip (45/25 or use 70-85% 1rm)
rest as needed in between efforts, there is no time component to this workout.
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5 rounds:
15 deadlift (135/95)
12 hang power clean
9 front squat
6 overhead (press, push press or push jerk)
rest 3 minutes in between rounds. keep the same weight on the bar for all movements. post times to comments.
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For time:
10-20-30-40-50
sit-ups
double unders
post times to comments.
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For time:
500 meter row
30 sdhp 95/65
30 burpees
don't think, just go! post times to comments.
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CrossFit Total (compare to 091205)
1 rep back squat
1 rep overhead press
1 rep deadlift
Our consistent speed work is really starting to pay big dividends. Congrats to everyone who ripped through old pr's today!
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Speed Bench
6-8 sets x 3 reps @ 60% 1rm
then,
"Tabata This"
Perform 8 rounds of 20 seconds work, 10 seconds rest for each of the following:
air squat
pull-up
push-up
sit-up
row (calories)
complete all 8 rounds of one exercise before moving to the next. rest 1 minute in between exercises. your score is the sum of the lowest round for each exercise. compare to date is 091012.
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Snatch
1-1-1-1-1-1
Clean and Jerk
1-1-1-1-1-1
HBBS
3-4 sets x 6-10 reps
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