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Tuesday, 27 December, 2011

Posted by Mandee on December 26, 2011   |   One Comment

Warm-up:

3 Rounds:

30 Second Row

30 Second Kettlebell Snatch

30 Second Burpee

30 Second Rest


Workout:

WOD 1:

For time:

25 Chest to bar pull-ups

25 Burpees

*if you cannot do CTB then COVP pull ups, if you cannot do pull ups then KBS*

 

Rest 15 Minutes

 

WOD 2:

3 Rounds for time:
5 Deadlifts
Run
*men’s weight ranges from 135-280, women’s weight ranges from 95-195*
*run will range from 100m to 400m depending on the deadlift weight*
(kettlebell weight is either 16kg/12kg or 12kg/8kg)
CrossFit 365 and Ospreys Rugby“, CrossFit Journal preview video [wmv] [mov]
“Grip Test” with James HobartAustin Malleolo and Russell Berger – video [wmv] [mov]

One response to “Tuesday, 27 December, 2011”

  1. CFHSV ROCKS says:

    WOD 1 2:06 ADV/BEG
    WOD 2 4:16 ADV/BEG

    Clean and Jerk:
    Immediately after WOD 2 with three minute clock
    Attempt 1 225lbs
    Attempt 2 245lbs
    Attempt 3 255lbs Miss