Saturday, May 11, 2013 Power Clean+Front Squat-Overhead Walking Lunge-Handstand Push Up
-WOD-
EMOM for 8mins
Power Clean+Front Squat
2@80%-1RM Power Clean
-then-
12min AMRAP
6 OHWL-45/25
3 HSPUs
Friday, May 10, 2013 Bench Press-Overhead Squat-Burpee
-WOD-
20-20-20-20 reps
Bench Press
-then-
for time
21-15-9 reps
OHS-95/65
Burpee
Thursday, May 9, 2013 Deadlift-Power Clean-Front Squat-Split Jerk-Annie
-WOD-
2-2-2-2-2 reps
"Barbell Complex"
Deadlift
Hang Power Clean
Front Squat
Split Jerk
-then-
"Annie"
for time
50-40-30-20-10 reps
Double Unders
Sit Ups
Wednesday, May 8, 2013 Power Snatch-400 meter Run
-WOD-
EMOM for 6mins
Power Snatch
5@65-1RM
-then-
4 rounds each for time
Run 400m
Rest Intervals
1:4 1:3 1:2 1:1
Tuesday, May 7, 2013 Row-Pull Up-Kettlebell Swing-Burpee-Handstand Push Up
-WOD-
Front Squat
7x2-Heavy-30sec Rest
-then-
For time
Row 800m
50 Pull Ups
40 KBS-70/55
30 Burpees
20 Ring Push Ups
10 Toes to Bar
Monday, May 6, 2013 Hang Squat Snatch-Deadlift-400 meter Run-Wall Ball-Ring Dips
-WOD-
Hang Squat Snatch-5x3@65%-1RM
Deadlift-5x3@65%-1RM
Rest 1min between lifts
-then-
3 rounds for time
21 Wall Ball Shots-20/15-10ft
12 Ring Dips
Run 400m
More Articles...
- Run-Squats-Kettlebell Sumo Deadlift High Pull
- Front Squat-Shoulder Press-Hang Power Clean-Push Press-Clean and Jerk-Thruster-Deadlift
- Bench Press-Deadlift-Hand Release Push Up-Squat Snatch
- Row-Burpees-Double Unders-Kettlebell Swings-Overhead Walking Lunge-Handstand Push Ups
- "Death By Clean and Jerk"
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Memorial Day Murph
About CrossFit
Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
