Lift: Thursday, February 23, 2012
skill: jerk lift: clean and jerk, max for the day assistance: seven rounds for time: 7x front squat @ 165/115-lbs. 7x chest-to-bar pull-up workout courtesy of crossfit.com
Lift: Thursday, February 16, 2012
skill: clean lift: clean and jerk, max for the day assistance: as many pushups as possible: max pushup 50x swing @ 55/35-lbs. 400m run max pushup 40x swing 400m run
Lift: Thursday, February 9, 2012
skill: snatch lift: clean and jerk, max for the day assistance: snatch pull, heavy triple three distances, each for time; rest amply between distances: 800m run 400m run 200m run This workout is scored by all three distances.
Lift: Sunday, February 5, 2012
skill: jerk lift: clean and jerk, max for the day snatch, max for the day
Lift: Thursday, February 2, 2012
skill: clean lift: clean and jerk, max for the day assistance: power snatch + snatch balance, light double then, “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, […]
Lift: Thursday, January 26, 2012
skill: snatch lift: snatch, max for the day assistance: three rounds; rest amply between rounds: 5x turkish get-up, right arm @ 55/35-lbs. 5x turkish get-up, left arm max plank hold
Lift: Sunday, January 22, 2012
snatch, max effort clean and jerk, max effort
Lift: Thursday, January 19, 2012
skill: jerk lift: snatch, max for the day assistance: back squat, max single shoulder press, max single
Lift: Thursday, January 12, 2012
skill: clean lift: clean and jerk, max for the day assistance: hang squat snatch, medium single then, as many rounds as possible in 10 minutes: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up
Lift: Sunday, January 8, 2012
skill: snatch lift: snatch, max for the day clean and jerk, max for the day
