Friday, February 8th, 2013

CrossFit Tester and/or Aerobic Power Tester AMRAP 12 Minutes of the following: 1 Kettlebell Swing… 1 Box Jump… 2 Kettlebell Swings 2 Box Jumps Continue this fashion by adding numbers every round until the 12 minutes is up.

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Friday, February 8th, 2013

Squat Intense/Upper Body Pull + Single Leg/Scap + Row Tester A1. High Bar Back Squat @ 30×0, 5-7 reps x 3 sets, rest 1:30. A2. DB Bent Over Row @ 30×0, 8-10 reps x 3 sets, rest 1:30. B1. DB Split Squats @ 30×0, 8-10/each side x 3...

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Friday, February 8th, 2013

Squat Intense + Snatch Pull + Snatch Moderate + Jerk Moderate A. Front Squat, work to a heavy single, but do not go nowhere near your max. We shall leave @ about 85% before you shut it down. B. Snatch Pull @ 115% of your best snatch, wear grips...

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