New strength cycle begins today! Don’t forget your updated tracking sheets.
A. Press
B. 15-12-9-6-3 for time: thrusters + burpee PU
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Nov
28
2011
Redefining Fitness in Athens, home of Classic City CrossFit
10:47 @ 75 lbs
A) 150 X 7
B) 18:34 (115lbs)
Press – 117 x 5 x 10
Ring HSPU doubles and triples, rest 1 min (7 sets)
Jerks up to 275
Walking handstand practice for 15 min
Then 5 rounds of 10 burpees + 10 PU in 4:57
A. 130 x 7
B. 13:41 (75)
A: 100 x 7
B: 12:04 (95)
deadlift 200×5
toes to bar 5×10
4 rounds of 15 kb swings (70), 10 alt jump lunges w 25 lbs, 25 sit ups, around 1 min on bike=15 min total
A: 5 x 10 @ 59#
B: 11:26 @ 75#
A) 69 x 8
B) 12:21 (75)
A: 69×9
B: 14:21 (75)