Monday, January 7th, 2013

Snatch Intense + Clean and Jerk Intense + Thruster/Muscle Up(no more than 3 sets) A. 1 Overhead Squat + 1 Snatch Balance x 4 sets, rest 4 minutes between sets. Go Heavish and see how you feel. B. Clean and Jerk Cluster @ 70%, 1.1.1 x 3 sets, rest...

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Monday, January 7th, 2013

Bend Oly + Squat/Pull Battery + Single Leg A. Work to a 1 Rep Maximum for a Clean and Jerk. 15 Minute Time Limit. B1. High Bar Back Squat @ 41×1, 1 tough rep x 5 sets, rest 1:30 between sets. Use less weight on Back Squat from last week...

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Monday, January 7th, 2013

Bend Intense + Single Leg/Upper Body Conditioning + Row Sprints A. Deadlift, work to a 1 rep max for this movement. Time Limit 15 Minutes. B1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets. B2. Barbell Strict...

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Saturday, January 5th, 2013

CrossFit Tester: Team Workout This will consist of two members on each team, and one team member will work at a time during this period. AMRAP 20 Minutes of the following: Row 250 meters 5 DB Man Makers DB Man Makes will be shown on video on...

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Saturday, January 5th, 2013

MAP Sets Variant Five Rounds for time of the following: 12 Thrusters @ 65/45 12 Step Down Box Jumps @ 24/20 Goal Time: Sub 6 minutes + rest 10 minutes + For Time of the following: Row 1000 meters 50 kettlebell swings 50 burpees Goal Time: Sub 10...

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