Romanian Deadlifts: 3×8 (40×0) (2 min rest)
“Helen”
3 Rounds:
- 400m Run
- 21 KBS (55/35)
- 12 Pull Ups
Extra:
GHRs: 4×10
6/20/13
Rest/ Make Up Day
6/19/13
Split Squats: 3×8 (31×0) (2 min rest)
5 Rounds:
- 9 Deadlifts (115/75)
- 6 Hang Power Snatch
- 3 OHS
**8 min time cap
Extra:
Hip Extensions: 3×10 (30 sec)
TTB: 3xME (1 min)
6/18/13
A1: Bench Press: 4×5 (1 min)
A2: Pull Up: 4×8 (1 min)
5 Rounds:
- 30 sec AMRAP Thrusters
- 30 sec AMRAP of Burpees
- 1 min Rest
Extra: Powell Raise: 3×10
6/17/13
“CrossFit Total”
- 1RM Back Squat
- 1RM Press
- 1RM Deadlift
It’s due time for our Quarterly Strength Test, the CrossFit Total. If you are newer member, this will be a great baseline test of your strength numbers. If you have been around for a bit, compare your results to 3/4/13.
6/16/13
No Open Gym today. The gym is CLOSED.
6/15/13
A1: Front Squat: 4×3 (1 min rest)
A2: Bent Over Row: 4×8 (1 min rest)
“CrossFit Disco”
10-9-8-7-6-5-4-3-2-1
- Power Cleans @ 75% BW
- Pull Ups
6/14/13
Deadlift: 3×5 (2 min rest)
4 Rounds:
*Complete the following without dropping the bar
- 5 Hang Power Cleans
- 4 Hang Squat Cleans
- 3 Shoulder to Overhead
- ME Thrusters
- Rest 2 mins
*Men may use: 65#, 95#, 135#
*Women may use: 45#, 65#, 95#
*Your score is your total number of thrusters completed.
Extra:
A. GHR’s: 3×10
B. 200 Yard Prowler Push (+140/+90)
6/13/13
Rest/Make Up Day
6/12/13
3 Position Snatch Work: 5×1 (low to high)
3x500m Row (1 min rest)
30 Muscle Ups for time
OR
10 min AMRAP:
- ME Pull Ups
- ME Dips
Extra:
Band Pull Aparts