Archive for November, 2011
Deads · 23 November 2011
Deadlift 5×3 Cashout with 3-5 rounds of max. handstand hold or handstand walk
Kelly · 22 November 2011
Five rounds (for time): Run, 400m Box jump, 30, 60cm/45cm Wall ball, 30, 9kg/7kg Scale to 3 rounds as required. Pose Running – Cross Fit Wheel Analogy
Rest day · 21 November 2011
Rest, catch-up or… Overhead squat 5×3 OR Drop snatch (heaving snatch balance) 5×3 Then… Row 2x1000m Rest 3min between efforts. Tim Ferriss: How to feel like the Incredible Hulk
AMRAP triplet · 20 November 2011
AMRAP in 15min: Walking lunges, 20 Push-ups, 10 Handstand walk, 10m Run 4x10m shuttle between rounds. Rest, then complete as many strict pull-ups as possible in 3 minutes. Keen On… Tim Ferriss: Hacking the Body
Hang power snatch · 19 November 2011
Hang power snatch 6×2 Cash-out with 10 wall ball shots (9kg/7kg) on the minute for 10 minutes. Coach Burgener & Sage demo the hang power snatch
Countdown… · 18 November 2011
50-40-30-20-10: Squats Sit-ups
Rest day · 17 November 2011
Rest, catch-up or… Behind the head, snatch-grip press, 5×1 Behind the head, snatch-grip push press, 5×1 Paleo Myths with Robb Wolf
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