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Monday, 27 February, 2012

Posted by Mandee on February 26, 2012   |   18 Comments

Warm-up:

2 Rounds:

200 Meter run

10 Air squats

2 Rounds:

5 Front levers (on floor)

16 Dumbbell walking lunges

 

Workout:

Front Squat

2-2-2-2-2-2

Then:

As many reps as possible in 3 minutes of:

Squat cleans 95/65#

Post load and total # of reps to comments.

 

Powerlifting:
A. Hang Squat Clean. Push Jerk. 3 x 5 reps; Rest 5:00 Hands must stay on bar the entire time

B1. Deadlift 3 x 5 reps @30×0; Rest 3:00

B2. Push Press 3 x 2-3 reps @11×1; Rest 3:00

C. 10 Minutes of front lever/back lever practice on rings and pull up bar

 

Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

18 responses to “Monday, 27 February, 2012”

  1. Jake says:

    VOD:
    And we know that for those who love God all things work together for good, for those who are called according to his purpose. Romans 8:28

  2. Mandee says:

    Great picture!
    Jaime LOUNGING…looking like the ultimate spectator!!!

  3. AP says:

    185PR, 30reps

    AMRAP was torture on the legs after the Open wod

  4. Tye says:

    250 & 40

    If the rumor of heavy and rings is true for 12.2, I think I’ll be ok with that.

    • Tasha W says:

      I think KLowe just started that rumor based on his wishful thinking!! 😉 😉

    • Tye says:

      Probably so Tasha, I’m honestly just hoping for something that requires some skill, rather than just falling down and getting back up for seven minutes.

  5. Justin says:

    265/38

  6. Josh Kennedy says:

    235# on front squat, 1RM and 2RM PR by 10#
    34 reps on AMRAP
    I got to re-learn a lesson on Safety and Complacency this morning (Aaron correctly called it a rookie mistake). I pulled off the last 45# plate on the right side of the bar on the rack, but was still loaded with about 70# on the left side. Going to fast, thinking 3 steps ahead instead of right now. Result: whoe bar flipped up, weights crashed to the ground, luckily no one hurt. I share the episode as a reminder to keep my head and don’t get too far ahead of the moment. Shook me up a bit, I’ll admit. Be safe in there, we rarely have incidents but there is certainly the opportunity with so much weight and enough people hitting it hard!

  7. Jane says:

    145#/32 reps. My shoulders are toast after this weekend!

  8. Brian says:

    225# / 22

  9. Will Blankenship says:

    225/31

  10. Carson says:

    155/31

  11. Skyler says:

    230/29

  12. Jamie Yells a lot says:

    190# (PR)/ 21

  13. Larry Lowe says:

    In Aberdeen, MD.

    20 minutes of stair running @ 80%
    then
    5 rounds:
    with a 90 second running clock
    5 squat clean thrusters @ 45lb dbs
    AMRAP situps with remaining time
    rest 90 seconds, repeat…
    Score is situps each round = 42,41,32,32,33

    That sucked more than I thought it would.