A) 3 rounds not for time
handstand holds x 30-40s
10 kb snatch 8kg

B) Push press
33 (x5)-55 (x2)-73 (x2)-83-93-103-113-123-135 PR!

C) Every 2 min for 12 min:
6-8 weighted dips (stationary)

6 reps all x no weight, 2#, 5#, 7#, 8#, 8#

D) 8 min amrap
25# seated db press
5 cal airdyne
15 DU

26 total press

Junior Varsity:
3 x 8:00 AMRAP
Cindy
5 pull-ups
10 push-ups
15 squats
Rest 3:00 between each cycle.

A. Just one set, not for time, of:
Bridge-Ups x 1.1.1
(hold for 10 seconds, rest for 10 seconds)
20/15 kg Sots Press x 6-8 reps
(doesn’t need to be heavy)
Double-Unders x 50 reps
Scapular Wall Slides x 8-10 reps @ 3131
Tall Box Jumps x 6-8 reps (30")
(build jump to roughly 85% of max effort height and step down between each jump)

done

B.Every two minutes, for a total of 20 minutes (10 sets), perform:
Snatch x 1 rep

35-37-39-45-48-51-55-57(F)-60(F)-60(PR)-61(F)

C.Three sets of:
Snatch Pull x 1.1.1 @ today’s heaviest snatch
Rest 2-3 minutes

60kg

D.Front Squat
* Set 1 – 5 reps @ 70-75% of 1-RM
* Set 2 – 5 reps @ 75-80%
* Set 3 – 5 reps @ 80-85%
* Set 4 – 4 reps @ 85-90%
* Set 5 – 3 reps @ 90-95%
* Set 6 – 2 reps @ 95-97%
Rest 2 minutes between sets.

70-75-80-84-88-90kg

CF WU

Squat 3x5 - 60 kg - 80 kg - 80 kg

Press 3x5 - 45 kg - 45 kg - 47,5 kg

Park WOD:
Run 200 meters
25 Wall Jumps (~24”)
Lunge Steps Across Park (~150 meters)
25 Push Ups
Run 200 meters
25 Squats
Burpee Broad Jumps Across Park (~150 meters)
25 Push Ups
Run 200 meters
Walk/Jog 200 meters
Run 200 meters
Walk/Jog 200 meters

Skill
DUs
I suck at double unders.

Endurance
15 minutes of swimming (focused on breathing & efficiency)

Strength
3x5 Front Lunges 50kg (3min rest)
Destroyed my legs a bit!

WOD
9-6-3 reps for time of: Cleans (50kg) and T2B
This workout was really fun. Going AFAP in a couplet feels awesome!

Strength:

Hang Sq Cleans: 4x135, 4x155, 4x175, 4x195, 4x215, 4x225, 4x235

Metcon 1:

4 Rnds: 15 Power Cleans (115lbs), 15 K2E

Time: 9:40

Metcon 2:

50-40-30-20-10: Squats, Push ups (games), Situps, Rows (500-400-300-200-100m)

Time: 29:00

CrossFit Steele Creek - Forging Elite Fitness in Charlotte, NC
Home » Workout of the Day » 9-3-12 It’s Labor Day! Get to work!
9-3-12 It’s Labor Day! Get to work!
September 2, 2012 Dr. Brian

From time;

25 walking lunge

20 pull up

50 box jump 20”

20 Double under

25 ring dip

20 knees to elbows

30 kbs 2/1.5p

20 hang clean (yes this means squat) 95/65

25 back ext

30 wall ball

3 rope ascent

WARM UP
Mobility
- Foam Roll: Adductors
- Barbell: Sink Stretch
- Band: Track Hamstring
Dynamic Warm Up
- Row 5 min
Burgener Warm Up & Skill Transfer Drills

WOD
3 rounds for time of:
- 15 Chest to bar pull-ups
- 20 Burpees
- Sumo-deadlift high-pull, 15 reps (95/65#)

Time: 10:15

Notes: I did a good job pushing myself. Half way through the workout I was aiming for sub 10mins. Next time just keep the burpees going instead of taking a rest to try and do them unbroken. Also, tighter sdhp form might have shaved off some time as well.

Back Squat 3-3-3-3-3
then:-
In 18 minutes, complete as many rounds as possible of:
Run 200m
10 Kettlebell Swings @ 32kg/20kg
20 Push Ups
50 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: Hand release push ups.

Result:- 60.70.80.90.100 , 3R+200M,10,4 (24KG Kb, HRPU, Skipsx3)