Wednesday – 130619 “CrossFit” A. Press – 78% x 5 x 3, 81% x 4 x 2 B. For Time: 3 Wall Walks 25 Pull-ups 30 Box Jumps (24″/20″) 3 Wall Walks 20 Pull-ups 20 Box Jumps (24″/20″ 3 Wall …
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Tuesday -130618 “CrossFit” A. Hang Power Snatch – 3 reps, EMOM x 5:00 Hang Power Snatch – 2 reps, EMOM x 4:00 Hang Power Snatch – 1 rep, EMOM x 3:00 *Building upon 130606 B. 20:00 AMRAP: 200m Suitcase Carry …
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Monday – 130617 “CrossFit” A. Back Squat – 75% x 5 x 5 B. “The Chief” 5 sets, 3:00 AMRAP: 3 Power Cleans (135#/95#) 6 Push ups 9 Air Squats On 1:00 rest   “Competition” A-Group A. Snatch – MFD, …
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Saturday – 130615 “CrossFit” 9am – Bring a friend Saturday 10am – Open Gym “Competition” A-Group A. Snatch – 80% (of Wed’s Best) x 1 x 8 B. Power Clean & Jerk – 80% (of Wed’s Best) x 1 x …
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Friday – 130614 “CrossFit” A. 4 sets, 5 TnG Deadlifts (@ last week’s 10RM) 8-12 Dips 2:00 Rest B. For Time: 50 Over Head Walking Lunges (45#/25#) 20 T2B 30 Over Head Walking Lunges 15 T2B 20 Over Head Walking …
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Thursday – 130613 “CrossFit” A. Front Squat – 75% x 5 x 5 B. 12:00 AMRAP: 7 Hang Power Snatch (115#/75#) 7 Box Jumps (30”/24”) 100m Run “Competition” Rest Day “Weightlifting” Rest Day “Hybrid” A. Clean & Jerk – 80% …
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Wednesday – 130612 “CrossFit” A. GWU – Day 1 (Basic, Int. Minus, or Intermediate) B. Press – 75% x 5 x 5 C. 4 sets, 1:00 – AMRAP Pull-ups 20 sec Rest 1:00 – AMRAP Push ups 20 sec Rest …
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Tuesday – 130611 “CrossFit” A. Hang Power Clean – 4 reps, EMOM x 5:00 Hang Power Clean – 2 reps, EMOM x 4:00 Hang Power Clean – 1 rep, EMOM x 3:00 B. 4 sets, Against a 4:00 Running Clock: …
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Monday – 130610 “CrossFit” A. Back Squat – Test Max (20:00) B. Tabata Row 1:00 Rest Tabata Burpee 1:00 Rest Tabata KBS (24kg/16kg) 1:00 Rest Tabata Ab-Mat Sit up “Competition” A – Group (Weightlifting Meet July 13-14) A. Snatch – …
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Friday – 130607 “CrossFit” A. TnG Deadlift – 8, 6, 4, 2, 10, Building off last week, shoot for a 10 RM B. For Time: 1000m Row 50 Overhead Walking Lunges (45#/25#) 5 Rope Ascends 10 Wall Walks “Competition” A-Group …
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