Wednesday, December 19, 2012
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Tuesday, December 18, 2012
Strength / Skill
Back squat
Double unders
Conditioning
3 Rounds for time of:
15 Power cleans (135#/95#)
50 Double unders
Saturday, December 15, 2012
For time:
Run 400m
100 Overhead walking lunges (45#/25#)
Run 400m
* Wall climb penalty every time the plate is lowered
Thursday, December 13, 2012
Click on the image to watch video
“Amanda”
9-7-5 reps of:
Muscle ups
Squat snatches (135#/95#)
Wednesday, December 12, 2012
Skill / Strength
Snatch
Clean & jerk
Conditioning
6 Rounds:
Run 200m
Rest 1 minute in between rounds
♦ compare to 06/07/12 ♦
Tuesday, December 11, 2012
Strength
Back squat
2012 CrossFit Games Open WOD 12.1
AMRAP in 7 minutes of:
Burpees
