May 20, 2012 in CrossFit 10-10
Buy In: With Light KB
25 Swings
20 SDHP
15 Thrusters
10 TGU
5 TSU
SWOD:
Hi Bar Back Squat:
1X10 @ 60%
1X8 @ 70%
1X8 @ 75%
1X8 @ 80%
Rest 2-3 min. between each set.
WOD:2 rounds
10 pull-ups
9 Taters 35/53
8 P.Cleans 95/135
7 Thrusters
6 KTE/TTB
5 P. Snatch 65/95
4 Push-ups
3 H.R.P.U.
2 Wall climbs
1 Rope ascent
MWOD:
Blackburns
Basics:
1600 basics #3
May 18, 2012 in CrossFit 10-10
Buy In: 5X5
Man makers (5 each side)
Goblet squat
Jerks (2 hands/1 dumbbell)
TSU
Swings
SWOD: Back Squat:
1X10 @ 60%
1X8 @ 70%
1X6 @ 75%
1X4 @ 80%
rest 2 min. between each set
WOD:
500m row
400m run
400m row
300m run
300m row
200m run
200m row
100m run
MWOD:
ROM class
Basics:
0930
May 17, 2012 in CrossFit 10-10
WOD:
TBA in class
Basics:
1100 and 1600 Basics #6
May 16, 2012 in CrossFit 10-10
Buy In:
30 secs each/ 2 rounds
Slow/steady air squats
Mountain climbers
Jumping jacks
Leg swings 15sec R/15sec L
Samson Stretch 15/15
Shuffle across room
OLY Work:
5X3 UB Push Jerk 90%
WOD: 20 Minute Bear
On the minute, every minute for 20 minutes:
5 Deadlift 65/95
5H.P.Clean
5 Thrusters
MWOD:
IR/ER
Basics:
0930 basics #5
1900 Basics #6
May 15, 2012 in CrossFit 10-10
Buy In:
25 Air Squats
20 Cal Row
15 KB Swings
10 Push-ups
5 Box Vaults
OLY Work:
4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec. followed by:
4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
WOD: Strongman WOD
AMRAP 90 sec work at each station; 30 sec rest between stations
Ring push-ups
Sandbag half moon
Barbell waiter’s walk (65/95)
Manmakers (25/35)
Ball slam
Rope climb
Burpee box jumps
MWOD:
High Band ER and Uber rack stretch
Basics:
1800 Basics #4
