For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time, scaling (reps) and Kb weight and box height to comments por favor!
AMRAP in 20 of:
10 Deadlifts
10 Pull Ups
10 Push Ups
Post rounds and DL weight to comments.
30 sec work/ 20 sec rest
4 rounds of each exercise – alternate arms each set
Kb High Windmills
Kb High Pulls
Kb Drop Squats
Kb Swings
Kb Clean & Press
Sweat it up! Keep a steady pace and only rest during the rest times.
Post Kb weight to comments!
This past weekend in Montclair John “Rambo” Fitzsimons and Lucinda “Cind” Griffith passed their CrossFit level 1 certifications!
Well done both of you!!!
Now Cind is promoted for Intern to Coach!
Yay Coach Cind! Burpees to celebrate!
I used an editing feature called “magic movie” to sample from 48 vids we shot last week. Let me know if you like this !!
Kb Waiter Lunges length of Box outside
30 Kb swings
Kb Waiter Lunges length of Box outside
30 Kb Clean and Press
Kb Waiter Lunges length of Box outside
30 Kb squats
Post Kb weight and time to comments!
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
| © 2009 - 2012 CrossFit Lithium | Suffusion theme by Sayontan Sinha |
