CROSSFIT
BEGINNER STRENGTH 1.1
1) Back Squat 3 x 5
2) Power Clean 3 x 5
Rest 1 min
INTERMEDIATE STRENGTH 1.1
1) Back Squat 4 x 2 x 90% 1RM
2) Power Clean 3 x 3 x 70% Clean 1RM
Rest 1 min
WOD
Complete 4 x 2 min rounds of:
Run 200m, then in the remaining time,
Max reps 50kg (35kg) Shoulder to Overhead
Rest 3 mins between rounds
Post reps per round to comments
KETTLEBELL CROSSFIT
STRENGTH
1a) Double Clean & Jerk 3 x 3
1b) Double Windmill 3 x 3/3
WOD
Every minute on the minute for 12 minutes, perform:
24kg (16kg) Snatch, 2/2 reps
24kg (16kg) American Swing, 8 reps
Post observations to comments
i remember you WOD, you were a nasty piece of work
we will dance again at 6:30, its a date
Yup 6:30 for me too. Scared and excited all at the same time :p