Month: February 2013

 
Every two minutes complete one round of the following (5 Rounds):

• 1 Clean + 4 (1 1/4 Front Squats)

 
With a partner complete “Jack”
20 min AMRAP

• 10 Push Press (115/80)
• 10 KBS (55/35)
• 10 Box Jumps (24/20)

 

Find 1RM Weighted Pull Up
 
A. 50 Burpees for time
B.  3 min AMRAP of DU’s
C. 1K Row for time
D. 3 x 1 min AMRAP of Muscle Ups OR Ring Rows

Rest/Make Up Day
 

Back Squat: 5×5
 
For Time:
2 Rounds:

• 20 KBS (55/35)
• 20 Power Wall Balls (20/14), then

50 Sit Ups, then
2 Rounds:

• 10 KBS (55/35)
• 10 Power Wall Balls (20/14), then

50 Sit Ups
 
Extra:
Hip Extensions: 3×10

A1: Pendlay Rows 5×5
A2: Ring Dips 5×5
 
Burpee Pull Up Ladder:

• Min 1: Perform 1 Burpee Pull Up
• Min 2: Perform 2 Burpee Pull Ups
• Min 3: Perform 3 Burpee Pull Ups
• Continue until you cannot complete the round.

 
Extra:
Band pull apart series
 
 
 
 
 

10 min to establish a 1RM Snatch
 
10 min AMRAP:

• 5 Hang Power Snatch (85/65)
• 10 OHS
• 20 Double Unders

 
Extra:
Work on goals

According to Sean, it doesn’t count until it’s online..
 
Back Squat: 3×5
 
“Elizabeth”   (10min cap)
21-15-9

• Cleans (135/95)
• Ring Dips

Complete a round every 2 minutes for 10 minutes:

• 2 Hang Power Snatch
• 1 Hang Squat Snatch
• 1 OHS

10 min AMRAP:

• 10 Pull Ups
• 50 Double Unders

Extra:
HSPU: 3xME
 

Rest/Make Up Day
 
The CrossFit Open is less than a month away! Who’s ready? We are encouraging everyone to sign up. You can register here. Make sure to put Hardware CrossFit as your affiliate and also add yourself to the Hardware CrossFit team.

A. Front Squat 3×5
B. Romanian Deadlift 3×8
 
For Time:

• 500m Row
• 25 Thrusters (115/75)
• 25 Burpees

 
Extra:
3 min AMRAP: Strict TTB