February 24, 2015 admin

02/23/15

30mins at conversational pace:

10mins:
10 Pull Ups
1mile Airdyne
25 Sit Ups
+
10mins:
10 KB Swings
750m Row
15 Burpees
+
10mins:
20 Single Arm DB Press (10ea arm)
30 Step Ups
40 Flutter Kicks


Competitor’s Program

1. Find a Max Clean & Jerk

2. 4 Sets @ 70%, 80%, 90%, 50%:

500m Row
10 Burpees
10 KB Swings 32/24
10 Box Jump Overs 24/20
Rest 3mins

Notes:  Start at a pace slightly above warm up and increase effort each set….finish with a set at warm up pace.


“Great achievement is usually born of great sacrifice, and is never the result of selfishness.” – Napoleon Hill

The CrossFit Mindset

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