Nearly Perfect Crossfit

From the Blog

Wods for the week 12-9-13 to 12-14-13

Anyone who can make it out, is welcome to come to the gym at 7am, 8am, 4pm, 5pm (and 6pm, if you let Nathan know). We may have missed a day or two at the gym, but hopefully you have been shoveling, sledding or playing in the snow for exercise.

MONDAY 12-9-13
AMRAP in 20 minutes:
5 Thrusters (95, 65)
7 Hang Power Clean (95, 65)
10 Sumo Deadlift High Pull (95, 65)

TUESDAY 12-10-13
4 Rounds each for time:
Row 500 meters
Rest 3 minutes

WEDNESDAY 12-11-13
Max Deadlift
3-3-2-2-1-1-1
then AMRAP n 5 minutes:
3 Deadlift (275, 185)
7 Push Press (115, 75)

THURSDAY 12-12-13
5 Rounds for time:
10 KB Clean and Jerk (53, 35)
3 Muscle-ups (9 Pull-ups and 9 Ring Dips)

FRIDAY 12-13-13
AMRAP in 15 minutes:
20 Push-ups
50 Squats

SATURDAY 12-14-13
Open Gym with Dylan from 8-10 (if he is available.)

Comments are closed.