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Workout of the Day


July 30, 2011 PDF Print E-mail
Written by Andrea   
Friday, 29 July 2011 23:29

“Lucas”

Advanced

5 rounds

10 squats

10 muscle snatch #45

10 dips

Intermediate

4 rounds

10 squats

10 muscle snatch #25

10 dips

Beginner

3 rounds

10 squats

10 muscle snatch #15

10 dips


For the dips, do them on the rings, parallel bars or a bench.

 
July 29, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 28 July 2011 16:58


Rest Day

 
July 28, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 27 July 2011 19:43


The mainsite WOD calls for squat cleans. Break this movement into a power clean or hang power clean, then front squat, then push press or jerk, or thruster.


Advanced

12-9-6

Squat clean and jerk  (see above)  #65

Pull ups

Dips


Intermediate

12-9-6

Squat clean and jerk  (see above)  #45

Pull ups or progressions

Dips


Beginner

12-9-6

Squat clean and jerk  (see above)  #15-25

Pull up progressions

Dips


Do the dips on the rings, parallel bars or a bench.


 
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CrossFit is a strength and intensity based fitness program.

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