Sunday, May 24, 2015
Strength
Deadlift
Conditioning
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
♦ compare to 05/01/12 ♦
Saturday, May 23, 2015
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, May 21, 2015
Skill / Strength
Hang snatch
Conditioning
5 Rounds for time of:
10 Hang power snatches (75#/55#)
30 second chin over bar hold
10 Hang squat snatches (75#/55#)
60 second plank hold
Wednesday, May 20, 2015
Strength
Press
Conditioning
3 Rounds for total time of:
Row 500m
Run 400m
Rest 1 minute in between rounds
♦ compare to 06/26/14 ♦
Tuesday, May 19, 2015
Strength
Squat
Conditioning
8 Rounds Tabata interval of:
Pull ups
Handstand push ups
Sit ups
Pistols
Sunday, May 17, 2015
Strength
Deadlift
Skill
Split jerk
Conditioning
Row 30 cal
30 Split jerks
Row 20 cal
20 Split jerks
Row 10 cal
10 Split jerks
Saturday, May 16, 2015
8:15am & 9:30am Sessions only today
For time
5 Rounds of:
20 Wall ball (20#/14#)
10 Push ups
-THEN-
3 Rounds of:
Run 200m
15 Box jumps (24″/20″)
Please remember that there will not be a 10:45am class today and the CrossFit Kids class has been rescheduled for tomorrow at 9:30am. Everyone is encouraged to come support Kel Ayy, Nicole, Rob and Robby at CrossFit Steam in East Rutherford.
