CrossFit – Fri, Jan 19 Ricky (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Pull-Ups 5 Dumbbell Deadlifts (75/55 lb) 8 Push-Presses (135/95 lb) In honor of U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008 http://www.crossfit.com/mt-archive2/008089.html L1: Ring RowsL2: Banded Strict PUL3: Jumping PU
CrossFit – Thu, Jan 18 Metcon (Weight) 10:00 to build to a HEAVY 2 Position Clean:1 Hang Clean+1 Low Hang Clean (2″ Below the knee)*Do not let go of the bar. —Then— 10:00 to complete 5×4 Split or Power Jerks beginning at 65% from above. Increase the load until you can no longer complete 5
CrossFit – Wed, Jan 17 Metcon (Weight) EMOM 10:00: A) 4 T&G Snatches (power or squat)*Start @65% of 1 RM & increase the load every set. B) Max Effort Burpee Box Jumps (Goal: 10 reps) Metcon (AMRAP – Rounds and Reps) 15 AMRAP:400m Run25 Crossovers *L1: 50 Double-Unders or 100 Singles Optional Core Work 3
CrossFit – Tue, Jan 16 Metcon (Weight) 1A) Paused Backsquat5×4 RPE 8.5 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 1:00 *Perform a set of back squats, rest :30, perform a set of split squats, rest 1:00. Perform next set… Diane (Time) 21-15-9 Reps
CrossFit – Mon, Jan 15 Metcon (AMRAP – Reps) 5 Rounds:Min. 1: 12 (25ft.) SprintsMin. 2: 10 Devils Press 2×50/25Min. 3: 10 K2EMin. 4: Rest *L1: T2BL2: K2ChestL3: Kip Swing to L-Sit
