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Monday, 2 January, 2012

Posted by Mandee on January 1, 2012   |   6 Comments

Warm-up:

2 Minutes of single-unders

P1: Row 250m

P2: Jumping Squats

Switch

P1: Row 250m

P2: Wall Walks

Switch

 

Workout:

“Fran on the track”

3 Rounds for time of:

400m Run

15 Thrusters 95/65#

15 Pull-ups

 

Post time to comments.

 

Powerlifting:

A. High Bar Back Squat- Find a 1RM @30×0; Rest as needed between effort

B. Back Squat 85% 1RM x 1 set┬ámax reps @30×0;

C. 100 Pistols for time.

 

Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]
“Setting Specific Goals” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]

6 responses to “Monday, 2 January, 2012”

  1. AP says:

    Rx’d 11:31

    Didn’t think I could feel any worse after Fran…I was wrong. Awesome programming!

  2. Karen says:

    15:42 rx’d. Unpleasant. Bad, bad nutriton.
    Then did 100 pistols for time a bit later. 15:41. Got pistol form down pretty good. Tough on the glutes though!

  3. Justin says:

    10:47

  4. Josh Kennedy says:

    12:48, running was somewhat slow, but all thrusters unbroken.

  5. Dean M says:

    12:43 Rx’d. wow did i hate that, it was about 10mins of pain once it was over.