CrossFit Rx

Team WOD

JUMP! JUMP!

20 Minutes to:

Learn/practice Hang Squat Clean

OR

1. Squat Snatch: 5 x 1 @ 96%, 1 x 2 @ 78%
2. Squat Clean: 5 x 1 @ 94%, 1 x 2 @ 72%

-then-

3 Rounds of:
5 Hang Squat Cleans (155#/105#)
2 Rope Climbs (OR 3 Wall-walks)
5 Handstand Push Ups
2 Rope Climbs (OR 3 Wall-walks)

Paige & Al & "Helen"

Rest Day

Practice your balance outside for at least 15 minutes OR make up a previous workout.

20 minutes to:

Learn/practice SNATCH

OR

1. Squat Snatch: build to 1 rep @ 85%, then 2×2 @ 77%
2. Squat Clean and Jerk: build to 1 rep @ 85%, then 2×2 @ 73%

-then-

10 Minute AMRAP:
10 Toes To Bar
10 Kettlebell Swings (70#/55#)
10 Box Jumps (24″/20″)

Come out and support your CFRX peeps...right next door...this Saturday!

“CrossFit Total“

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 111109.

...now say "Clavicle Sternum Dislocation" 3 times fast...

20 Minutes to:

Learn/Practice Front or Back Squat

OR

Front Squat 1 x 1 @ 90%, 2 x 1 @ 77%

Back Squat 1 x 1 @ 95%, 2 x 2 @ 85%

(Note: it’s sets x reps)

-then-

Team Tire Drag

Teams of 2-3 drag a tire loaded with 50% of the average body weight of your team for a total of 400 meters (that is 5 x our 80 meter alley run kids…don’t take the sleds out on Dekalb por favor). Every time you hand off the tire, one athlete must do 5 burpees.

For Time.

Rest Day

Review your written health and fitness goal(s) for 2012 (you have one written, yes?!) to make sure they are S.M.A.R.T. …& if you don’t know what this means, ask! OR make up a previous workout.

Saturday @ CFRX: Just another little team WOD to kick off 2012...followed by an Absolutely Awesome Nutrition Presentation by Coach Pat and Erica!! Thanks again for the super-good 411 What positive changes are YOU willing to commit to this year?

0900 Team Workout
1000 til 1200  CFRX Nutrition

10 Minutes to find a 1 Rep “Max for today” Front Squat

NOTE: This is may or may not be a “true” 1RM; the goal is 1 heaviest possible “good rep” & then you are done.

-then-

4 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Squats
400 Meter Run

Welcome back Erica!!

Rest Day

Take a long walk outside…maybe with a dog or new friend OR make up a previous workout.

Veronica meets "Helen"