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Friday, 6 January, 2012

Posted by Mandee on January 5, 2012   |   9 Comments

Warm-up:

400 Meter Indian Run

Then:

30 Second Jump Rope Running Man

30 Second Med Ball Cleans

for 3 Minutes.

 

Workout:

5 Rounds each for time of:

10 TnG Power clean 135/95#

200m Max Effort Sprint

Rest 7x work

 

Programming:

A. Power Snatch- Build to a 1RM; Rest as needed between efforts

B. Clean grip Deadlift- Build to a 1RM; Rest as needed between efforts

C. Clean Grip Deadlift- 85%1RM x 1 set AMRAP @30×0

 

The CrossFit Kids Trainer Course: The Squat Series” with John Brownby Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

9 responses to “Friday, 6 January, 2012”

  1. Larry Lowe says:

    73, 73, 73, 73, 71 seconds RX

  2. Tye says:

    59, 59, 59, 59, 60 rx

  3. Tracey says:

    Looking good STEPHANIE!!!!

  4. Justin says:

    56,58,58,59,59

  5. Tracey says:

    Mandee will upload the new forms and contracts to website later today.

  6. Will Blankenship says:

    1:06/1:21 rxd

  7. Mac says:

    57 / 58 / 1:01 / 1:04 / 1:04

    Gotta work on the stamina. You wouldn’t think a week of being sick would hit so hard!

  8. James Stranahan says:

    1:14/1:21 scaled 225# DL

  9. Ben says:

    1RM Power Snatch – 125
    1RM Deadlift – 375
    85% AMRAP Deadlift – 6 @ 315