Monday, January 20, 2014
"JM-34" Buy-in with a 34 sec plank Then 17 min AMRAP: 1 Bear Complex (95/65) 17 Goblet Squats (55/35) 19 Calorie Row 80 Double-unders (2x Singles) Buy-out with another 34…
"JM-34" Buy-in with a 34 sec plank Then 17 min AMRAP: 1 Bear Complex (95/65) 17 Goblet Squats (55/35) 19 Calorie Row 80 Double-unders (2x Singles) Buy-out with another 34…
Strength: Front Squat 3x10 (work up to heaviest 10 reps) 10 minute EMOM 10 Wall balls (20/14) 5 Hand-release Burpees
10 Bear Complex (115/75) (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press = 1 Rep) 20 Double-unders 8 Bear Complex 30 Double-unders 6…
16 minute AMRAP: 10 Pull-ups 8 KB Swings (70/55) 2 Rope Climbs
750m Row 50 Sumo High Pull (using clean grip on bar) 50 Hang Clean (95/65) 25 Box Jump (30/24) 50 Push Jerk 50 Ring Row 75 Double-unders
Strength: Back Squat 5x3 (work up to heaviest 3 reps) 9 minute AMRAP: 5 Handstand Push-up 7 Pull-up 9 Thruster (75/45)
Strength/skill: hang squat clean 6x3 (hands must stay on bar) **Then** 12 minute AMRAP: 4 deadlift (365/255) 6 burpee over bar 8 jumping lunges (L/R= 1)
** Congratulations FAY COLELLO! Our January CrossFitter of the month!** About Fay: Like any good book it always easiest to write the beginning and the conclusion first. I know how…
18 min AMRAP: 1 Clean and Jerk (205/105) 7 Pull-ups 19 Sit-ups 76 Air Squats