logo

Friday, 10 Dec, 2010

Posted by Mandee on December 9, 2010   |   9 Comments

Warm-up:
Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squats
Then, the Burgener warm-up

Workout:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Cool-down:
Spend two minutes with a foam roller on each leg, specifically the area right above the knee.

Post time to comments.

Xmas Party at CFHSV!

Louie Simmons on the Conjugate System: Part 2“, CrossFit Journalpreview video [wmv] [mov]

John Stossel: Why do poor people remain poor?

9 responses to “Friday, 10 Dec, 2010”

  1. Justin says:

    22:34 rx’d
    Glad it’s over

  2. Tye says:

    20:09 at 95 lbs for the power snatch. I now have the Fran cough.

  3. Larry Lowe says:

    Solid effort from Tye and Justin with the cool facial hair…

    22:53 with 95lb thrusters

  4. Robb says:

    scaled reps 15,12,9,6,3

    115# @ 16:00

  5. katieg says:

    13:44 at 65# and 15-12-9-6-3 rep scheme

  6. Karen says:

    13:44 at 80# and 15-12-9-6-3 reps. Throat and esophagus were on FIRE afterwards. Head/chest colds are GREAT! Ugh!

  7. Penelope says:

    24:27 (scaled to 55#, 10#; reps as rx’d)