Tuesday 9/25/12

A. 5 sets of:
Back Squat x 4-6 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raises x 10-12 reps each @ 2011
Rest 60 seconds
B. 5R for time of:
Walking Lunges with DBs or KBs x 20 reps
DB or KB Push Press x 20 reps
Double-Unders x 40 reps

A. Strength Program
B. Select 1 AMRAP from today’s Crossfit Team WOD

A. 6 sets of:
2-Position Clean
(just above the knee, and then just below the knee – but off the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes
B. EMOM 6 minutes
5 Strict Pull-Ups (ladies – 3 reps)
Strict Handstand Push-Ups x Max reps
C. EMOM 6 minutes:
8 Pull-Ups
Kipping Handstand Push-Ups x Max Reps
D. EMOM 12 minutes:
Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean
Odd Minutes: Row 200 Meters
Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.


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