Wednesday 7/18/12

FITNESS
A. 4 sets of
Deadlift 6-8 @ 21X1
rest 60 sec
Single-Arm Press x 6-8 reps per arm
rest 60 sec
Partnered Leg Toss x 15-20
rest 60 sec
B. For Time
40 KBS 24/16kg
20 Burpees
30 KBS
15 Burpees
20 KBS
10 Burpees
10 KBS
5 Burpees

ENDURANCE ATHLETE
A. 4 sets
Deadlift x 5-6 @ 21X1
rest 30 sec
HSPU x max reps @ 2010 (if you don’t have an unassisted HSPU you will sub Seated DB Press x 8-10)
rest 2 min
B. 5! for time
Front Squats 155/105lbs
Lateral Burpees

CROSSFIT COMPETITOR
A. Strength Program
B. 2 sets
L-Sit x max reps
rest 2min
stack plates so they are level with the parallettes
C. 2 sets
Muscle-Ups x max unbroken
rest 60 sec between sets

Crossfit Games 2012 Day 1 Endurance Event

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One thought on “Wednesday 7/18/12

  1. Will Reed says:

    Crossfit Competitor:
    A. [Clean & Jerk 85%] – 64kg. [Snatch 85%] – 47kg. [3 set Max Rep Strict Pull-ups] – 15, 6, 5.
    B. [2 set L-Sit Max time] – 15sec, 25sec.
    C. [2 set Muscle-ups max unbroken] – 3, 3.

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