Front Squats: 3×5 >80% 1RM (Try for heavier than last week)
6 Rounds:
5L/5R One Arm KBS
5 Goblet Squats
then,
800m Run
Extra:
3×12 Ring Rows (weighted if necessary)
then,
Pick One: 3×12 Split Squats or 3×12 DB External Rotation
10/30/12
A1. Split jerk technique – with good form, work up to a 1RM
B2. Press – 3×5
2 min AMRAP pullups
2 min AMRAP ring dips
Then, for time:
50 burpee pullups
Extra:
3xME GHDs
10/29/12
5 Rounds:
5 Hang squat cleans (as heavy as possible)
100 yard sprint, Rest 1 min
4×5 (use weight heavier than on 10/16)
Extra – Pick one of the following:
3×12 Split squats
or
3×12 DB external rotation
10/27/12
10/26/12
10/24/12
Hang Snatch: Find 1RM
Hang Snatch: 6×1 @85% of 1RM
8 Min AMRAP
5 Front Squat (155/115)
5 Shoulder to Overhead
25 Lateral Jumps
Extra:
3 Rounds:
Max Effort TTB
Max Effort (target 8-12) Ring Rows
Max Effort Pistols
*Rest as needed
ME
10/23/12
A1: Weighted Pullups 5×7 (use same resistance as last week)
A2: Weighted Push Ups 5×7
5 Rounds:
5 Box Jumps (30″/24″)
50 yard Prowler Push (180/90)
5 Burpees
Rest as needed and record your slowest split.
10/22/12
Front Squats: 5-5-5-5-5 >80% 1RM
“Diane”
21-15-9
Deadlifts (225/185)
Handstand Push Ups
Extra:
3 x 12 GHRs
3 x 45secs AMRAP of situps
A big thanks to everyone that came out this Saturday. Looking forward to more great times with the Hardware CrossFit community! Pictures will be posted soon.
10/19/12
Hang Snatch 3-3-3-3
4 Rounds:
6 front squats (155+/105+)*
Rest 1 min
10/17/12
3 rounds:
10 burpee box jumps (20″/16″)
10 knees to elbows
Extra:
A1: 3×12 split squat
A2: 3×8 DB external rotation