12052013

20-33 2013-05-12 Molon Labe CrossFit For Time: -10 OHS @95/45 -20 AbMat situps -30 Box Jumps @24/20 -40 Ball slams @30/15 -50 Double Unders -600 Meter run Full Monkey bar cross (24') -50 Walking lunges -40 HR Push-ups -30 KB Swings @53/35 -20 Pull-ups -10 OHS @95/45 *Afterburner - Handstands RX

190413 Пятница

AMRAP 12

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins
Then

AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

170413 Среда

1. OHS 5x3 across
+

For time:

800m row

75 wall balls, 9kg

400m row

50 push press 45kg

200m row

25 OHS 45kg

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
17:59

2.Front Squat

4x4, across

80kg

080413 Понедельник

1. DL 2RM
165kg
2.
AMRAP 20
5 DL 120kg
20 m farmer's walk 44kg Db
15 wall ball

8 rds +5DL + 20m

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B. wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min