You are currently browsing the Crossfit Alliance weblog archives for September, 2008.
BROOMSTICK MILE
25 BACK SQUATS/25 FRONT SQUATS /25 OVERHEAD SQUATS
RUN 400 METERS
25 SHOULDER PRESS/25 PUSH PRESS/25 PUSH JERK
RUN 400 METERS
50 SQUAT CLEANS
RUN 400 METERS
50 SNATCHES
RUN 400 METERS
ALL THE LIFTS WILL BE DONE WITH PVC DOWEL
THIS WORKOUT IS DESIGNED TO INTRODUCE CRITICAL ,FUNCTIONAL MOVEMENTS OF UNRIVALED IMPACT.
TABATA SQUATS THEN:
HELEN
|
3 rounds for time |
VICTORIA
5 ROUNDS FOR TIME
10 POWER CLEANS
20 PUSHUPS (CHEST TO THE FLOOR)
3 PERSON TEAMS (WOMEN 65LBS MEN 95LBS)
THANK GOD ITS FRIDAY
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
WALK IT OUT
15 SUMO DEADLIFT HIGH PULLS (MEN 95 LBS,WOMEN 65LBS)
20 WEIGHTED WALKING LUNGE STEPS (MEN 30 LBS, WOMEN 20LBS)
AMRAP IN 20 MINUTES
THREE AMIGOS
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
FOR TIME
courtesy of Crossfitbyoverload
” I CAN’T FEEL MY ARMS”
21 SHOULDER PRESS (MEN 65LBS WOMEN 45 LBS)
15 PUSH UPS
9 PULL UPS
FIVE ROUNDS FOR TIME
CROSSFIT ALLIANCE
RUN 400m
15 DEADLIFTS (BODY WEIGHT)
30 KNEES TO ELBOWS
3 ROUNDS FOR TIME
You are currently browsing the Crossfit Alliance weblog archives for September, 2008.
