Warm-up Drills (09.11.2012)
12-9-6 reps for Quality of
Medicine Ball Cleans (slammers@40/20lbs)
Toes-2-Bar/Knees-2-Elbows/V-ups/Supine Leg Raises (*Choose 1)
*Mobility Drills of choice, pick one new one you have not tried yet that is from an area you actually consider yourself capable and strong in as a CrossFitter. Jedi Mind Tricks, 3-2-1-Go. Fasterrrrrrr.
''Back Squat 3-3-3-3-3'' (09.11.2012)
Work through the following sets/reps, going only as heavy as ideal technical execution allows while chasing/establishing a new 3 rep maximum.
Back Squat 3-3-3-3-3
Notes: Warm-up sets and reps are not listed as part of the five working sets above, use two to three progressively heavier sets of 3-5 reps each to prime yourselves for the workload ahead.
Notes:1-Rep Maximum/Percentage Calculator
''Dirty Bit'' (09.11.2012)
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (Slammers@40/20lbs )
60 x GHD Sit-ups
Post times to comments.
CrossFit Endurance Rest Day (09.11.2012)