East Coast CrossFit

Monday, April 11, 2011

Deadlifit 5 @ 40-50-60 and 3 @ 70-80-90%

WOD
3 Rounds
400m Run
2 Rope Climbs
10 Box Jumps (24/20)
15 KTE
20 Double Unders

WOD
21 Power Cleans (95/65)
3 Rounds of Cindy
15 Power Cleans (95/65)
4 Rounds of Cindy
9 Power Cleans (95/65)
5 Rounds of Cindy

3 Min Max Rep Thruster (95/65)

WOD
6 Rounds
3 min jump rope
30 sec rest

800m Run
400m Run Backwards
800m Run
200m Run Backwards

15 AMRAP
9 KB Swings (45/35)
12 Push Press (65/45)
15 Box Jumps (24/20)

Power Clean 6 sets of 3 (increase weight each time)

WOD
3 Rounds
500m Row
12 Deadlifts (225/135)
15 KTE

Back Squat 5 @ 40-50-60 and 3 @ 70-80-90
WOD
21-15=9
Ring Rows
KB Swings (45/35)
Burpess