Thursday, February 14, 2013
clean and jerk 2-2-2 Compare results to December 13, 2012. front squat 3-3-3 Compare results to December 11, 2012. 1 1/4 front squat 3-3-3 Compare results to February 7, 2013.
Wednesday, February 13, 2013
for time: 400m run 21x single-leg squat (alternating, total) 42x lunge @ 90/60-lbs. 400m run 15x single-leg squat 30x lunge 400m run 9x single-leg squat 18x lunge Compare results to June 7, 2012.
Tuesday, February 12, 2013
snatch 2-2-2 Compare results to December 11, 2012. then, three rounds; rest amply between rounds: 10x strict handstand pushup 10x strict pull-up* 100x double under *If all three rounds are completed unbroken, add weight next time.
Monday, February 11, 2013
five rounds; rest amply between rounds: 3x strict muscle-up + 3x muscle-up 45″ L-sit then, for time: 30x handstand pushup 40x pull-up 50x swing @ 55/35-lbs. 60x sit-up 70x burpee Compare results to September 30, 2011. workout courtesy of crossfit.com
Saturday, February 9, 2013
deadlift 5-5-5 Compare results to December 5, 2012. then, as many repetitions as possible in seven minutes: 7x push press @ 75/45-lbs. 7x swing @ 45/25-lbs. 7x box-facing burpee, 20″ platform workout courtesy of civilian military combine
Friday, February 8, 2013
two-position power snatch 1-1-1 then, five rounds for time: 10x toes-to-bar 10x power snatch @ 75/55-lbs. 10x wall ball @ 20/14-lbs. workout courtesy of crossfit.com
Thursday, February 7, 2013
clean and jerk 3-3-3 Compare results to December 7, 2012. front squat 5-5-5 Compare results to December 3, 2012. 1 1/4 front squat 3-3-3
Wednesday, February 6, 2013
five rounds; rest amply between rounds: 5x strict muscle-up then, five rounds; rest amply between rounds: 10x strict handstand pushup 25x hollow rock then, as many rounds as possible in 10 minutes: 8x hand-release pushup 6x strict pull-up 8x single-leg squat (alternating, total)
Tuesday, February 5, 2013
10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to May 10, 2012.
Monday, February 4, 2013
snatch 3-3-3 Compare results to January 26, 2013. then, “Like Mike” for time: 200m run 100x unbroken double under 18x weighted step-up with 110/70-lbs., 24/20″ platform 75x unbroken double under 17x weighted step-up 50x unbroken double under 200m run + burpee debt* *Burpee debt accrues in 10 repetition intervals, every time a set of double […]
