PLEASE FINISH ALL TESTS FOR LEVELS
Warmup
CrossFit Warmup
WOD
1st
Squat Snatch 5-5-3-3
2nd
AMRAP in 15min of:
115lb Hang Power Clean, 15reps
12 Ring Dips
21 Situps
Learning How to Do Full Snatches
By Bill Starr
September 6, 2010
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WOD Friday 020510
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
AM CLASS
As Rx’D
Hani 7RNDS
Jeremy 5RNDS+11PC
Pat 5RNDS+5PC
Dixie 6RNDS+15PC
OTHER THAN RX’D
SHAWN 4RNDS+6RD
DIEDRA 5RNDS+15PC
LAURA 5RNDS+5PC
MIKE M. 4RNDS+4RD
MATT 4RNDS
SARAH 3RNDS+5RD
MIKE D. 4+5SU
snatch squat 95lbs. 5 rds + ring dips