Nearly Perfect Crossfit

From the Blog

Wods for 5-6-13 to 5-11-13

MONDAY 5-6-13
Deadlift
3-3-3-3-3
mini wod:
3 Rounds for time:
10 Deadlift @ 50% max
200 meter Run

TUESDAY 5-7-13
“Elizabeth”
21-15-9
Clean (135, 95)
Ring Dips

WEDNESDAY 5-8-13
For time:
20 Shoulder Press (95, 65)
20 Squats
20 Push Press (115, 75)
20 Squats
20 Push Jerk (135, 85)
20 Squats

 

THURSDAY 5-9-13

For time:*

100′  Walking Lunge (there and back)

20 Push-ups

20 Double Unders

20 Knees to Elbows

2 Rope Climbs

20 Box Jumps (24, 20)

20 Overhead Squats (65, 45)

20 Pull-ups

20 Sit-ups

*if your time is under 10 minutes do it again

 

FRIDAY 5-10-13

Front Squat

10-10-10-10-10

no mini wod

no racking the bar in the 10 reps

 

SATURDAY 5-11-13

Open Gym with Dylan

8-10am

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