Archive for July 18th, 2012
Wednesday
Wednesday, 18 July 2012 21:51
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Wellness
(A)
Back Squat
5, 5, 5, 5
(B)
Strict Press
5, 5, 5, 5
(C)
1,000M Row
Fitness
(A)
Back Squat
65% x 5
75% x 5
85% x 5+
(B)
Strict Press
65% x 5
75% x 5
85% x 5+
(C)
- 50 Kipping Pull-Ups
- 100 Push-Ups
* Not for time, complete this in as little number of sets as possible.
Competition
(A)
Back Squat
75% x 5
80% x 5
85% x 5+
(B)
Strict Press
75% x 5
80% x 5
85% x 5+
(C)
- 50 Dead Hang Pull-Ups
- 100 Ring Push-Ups
* Not for time, complete this in as little number of sets as possible.
(D)
Front Squats
3 x 8-12
Tuesday
Wednesday, 18 July 2012 21:43
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Wellness
(A)
Deadlift
5, 5, 5, 5
(B)
- 8 Single Arm KB Swings (each side)
- 7 Band-Assisted Pull-Ups
- 7 Box Dips
- 200M Run
* 3 Rounds.
Fitness
(A)
Deadlift
65% x 5
75% x 5
85% x 5+
(B)
- 8 DB Split Cleans
- 7 Jumping Muscle Ups
- 400M Run
* 3 Rounds For Time.
Competition
(A)
Deadlift
75% x 5
80% x 5
85% x 5+
(B)
2012 CrossFit Games Track Triplet
- 8 Alternating Split Snatches (115/75)
- 7 Bar Muscle Ups
- 400M Run
* 3 Rounds For Time.
“Chipper” (Monday)
Wednesday, 18 July 2012 21:31
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Wellness
- 120 Single Jump Ropes
- 60 Sit-Ups
- 50 KB Swings (eye level)
– 40 Squat Thrusts
- 30 Push-Ups - 20 Box/Plate Jumps
Fitness - 70 Squat Thrusts - 60 Sit-Ups - 50 KB Swings - 40 Box Jumps - 30 Double Unders - 20 Handstand Push-Ups * For Time. Competition - 90 Double Unders - 800M Row - 70 Squat Thrusts - 60 Sit-Ups - 50 KB Swings (53/35) - 40 Box Jumps (24/20)
- 30 Handstand Push-Ups - 20 Bay Door Down/Ups - 10 Rope Climbs (15′) * For Time.
- 50 KB Swings (eye level)
– 40 Squat Thrusts
- 30 Push-Ups - 20 Box/Plate Jumps
Fitness - 70 Squat Thrusts - 60 Sit-Ups - 50 KB Swings - 40 Box Jumps - 30 Double Unders - 20 Handstand Push-Ups * For Time. Competition - 90 Double Unders - 800M Row - 70 Squat Thrusts - 60 Sit-Ups - 50 KB Swings (53/35) - 40 Box Jumps (24/20)
- 30 Handstand Push-Ups - 20 Bay Door Down/Ups - 10 Rope Climbs (15′) * For Time.
Team En Fuego at the Battle of the Boxes
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