Just another WordPress.com site

1/7/2013

Fran
21-15-9
Thrusters
Pull-ups

Girls

Once through for FORM

Tabata Back Squats (10″ Box) (80/30 lbs)
2 Minutes Rest
Max Effort Ring Dips (Banded)
2 Minutes Rest
1 Set Total (from above) Tabata Back Squats (10″ Box)
2 Minutes Rest
Max Effort Ring Dips (Banded)

Iron club

Joint Prep

3 Rounds

5 x Press
5 x Push Press
5 x Push jerk

*To be Perform Unbroken at 75/55

WOD

5 Rounds

10 Toes 2 Bar
10 Power snatches 75/55
10 Wall Balls 20/14

*This one brought to you by Crossfit.com
*Post Results to Comments

Cool Down

Jog 1200 Meters

SupportWork/Gymnastics

5×5/2 Muscleups

*Rest 90 Seconds Between Efforts
*This is a I/C 5x Set

*Those of you familiar to the program have done this before. The goal of your 5x’s are to complete all your sets unbroken.If your set falls out of a set of 5 or 2 then complete the set in what ever reps you need to and then perform the next effort as a fresh set.
*SupportWork is not mandatory and is to be performed dependent on current level of Recovery

Advertisements

Post Time

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s