Partner WOD
With a partner, complete for time:
- 100 Kb Swings (70#/53#)
- 800m Run (together)
- 100 Box Jumps (24″/20″)
- 800m Run
- 100 Burpees
Partner WOD
With a partner, complete for time:
Strength
Every :90 for 8 sets:
Start @ approximately 60% of 1RM Clean and Jerk, and build to as heavy as possible with no misses.
Condtioning
CrossFit Team Series Event #6
Rx’d
With a partner, complete 21-15-9 Synchro Reps of:
Scaled
With a partner, complete 21-15-9 Synchro Reps of:
Strength
Deadlift
*Be smart. Today’s 1RM should consist of proper mechanics and good positioning.
Conditioning
15 minute AMRAP:
Strength
5 x 5 Push Press
Conditioning
2011 CrossFit Regionals Event #1
For time:
Scale Handstand Push-ups with 30 Pike Push-ups or 50 Push-ups
Strength
5 x 4 Front Squat @ 32×1 Tempo
Conditioning
CrossFit Team Series Event #1
With a partner, complete of 9-15-21 for time of:
Rx’d weight is 95#/63#, scaled is 65#/45#
Partner WOD
Today’s training will consist of two parts..
A. CrossFit Team Series Event #3
Rx’d
Complete for time:
12 minute time cap
Scaled
Complete for time:
12 minute time cap
Rest 12-15 minutes
B. CrossFit Team Series Event #4
Rx’d
For time:
No time cap
Scaled
For time:
No time cap
Conditioning
CrossFit Team Series – Event #2
Rx’d
With a partner, complete the following for time:
Scaled
With a partner, complete the following for time:
Time Cap – 15:00
Strength
A1. Deadlift
A2. 5 x 10 Horizontal Body Rows @ 21×1 tempo
Conditioning
For time:
Strength
Push Press
5 x 6 – Every 2 minutes
Conditioning
Partner WOD
With a partner, complete 10 alternating rounds for time of:
Strength
Every :90 for 8 sets:
*Start at ~60% Clean max and build to something that is heavy for you. Treat the Cleans as two singles.
Conditioning
4 rounds for time:
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