CrossFit – Fri, Jan 24
CrossFit – Fri, Jan 24
Suggested Warm-Up
Warm-Up
2 ROUNDS
5 Push Up to Down Dog
10 Alt Groiners
10 Alt Piked Toe Taps
10 Pause Air Squats (:01 in bottom)
5 Up-Downs
Into…
2 ROUNDS*
6 Clean/Snatch Grip RDL
6 Muscle Clean/ Snatch
6 Push Press/Behind the Neck Push Press
4 Tempo Front Squats (31X1)
4 Burpees Over Empty Bar
*ROUND 1: Clean and Push Press Prep. ROUND 2: Snatch Prep.
Strength – All
Front Squat (5×3
Front Squat* (31X1))
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 7
Strength | Tempo Cycle
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html
