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Monday, 2 April, 2012

Posted by Mandee on April 1, 2012   |   7 Comments

Warm-up:

500 Meter row

3 Rounds:

50 Single unders

5 Burpees

 

Workout:

A. Behind the Neck Push Press – 10 Minutes to build up to a heavy single

B. Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs). Post time to comments.

Compare to 110123.

 

Powerlifting:

A. Power clean cluster – 1.1.1. x 3 sets; Rest 5:00

B. Back Squat 5 x 3-4 reps @30×0; Rest 5:00

C1. Reverse Hypers 3 x 10-15; Rest 1:00

C2. GHD sit ups 3 x 15-20; Rest 1:00

 

WOD Demo with CrossFit Atlanta – video [wmv] [mov] [HD mov]

7 responses to “Monday, 2 April, 2012”

  1. slade white says:

    Alright Callie, you made the pic! Now you’re a CF vet. 🙂

  2. VOD:
    Now Faith is the assurance of things hoped for, the conviction of things not seen. Hebrews 11:1

  3. Josh Kennedy says:

    10mi run from Waikiki to DiamondHead to see the sunrise, including the rim trail up top. Made a Palm Sunday service at the Fort DeRussy Chapel. Ate a stupendous Sunday brunch (with some non-Paleo components). Then went to work….

    • Patrick says:

      Wow, haven’t been to Honolulu since 1992. Figured Fort Derussey would have been one of those BRAC’d back in the Clinton era, and a new Westin, or something would be sitting on the bit of prime beach front property.

  4. Erin B says:

    Yay Callie! Nice pic!

  5. David McMillion says:

    Yesterday checked out the trails at McMullen Cove. Sharp climb to the top and then took a trail called “Rock Garden” down. Pretty sketchy. Looks like a pretty good trail system. Hands are finally healed enough to come back today. See yall at 4:30.

  6. Will Blankenship says:

    Tweaked my back this weekend, so the deadlifts weren’t happening for me…

    3rnds
    10 x 135# Hanging Power Cleans
    50 x Double Unders

    9:01