Thursday 3/25/10

Snatch 1x1x1x1x1
Snatch Balance 3x3x3x3x3
Hang Power Snatch 5x5x5x5x5

5 Rounds, each for time:
200m Shuttle

Tuesday 3/23/10

Rack Jerk 1x1x1x1x1x1x1

On a 12:00 timer...
Row 2000m,
then complete as many 275# deadlifts as possible until time runs out

Thursday 3/18/10

Push Jerk 5x5x5x5x5

AMRAP 10:00-
Run 200m
7 Push Press (135#)

Cash Out:
2:00 Hollow Rocks

Tuesday 3/16/10

Kettlebell Snatch 3x3x3x3x3

3 Rounds for Time:
15 KB Squat Snatch, right arm (45)
21 Pullups
15 KB Squat Snatch, left arm (45)
21 Pullups

Thursday 3/11/10

For Time:
Run 250m
25 Snatches (75#)
25 KB Swings (53#)
25 Overhead Squats (75#)
25 Box Jumps (20")
25 Sumo Deadlift Highpulls (75#)
25 Wall Ball (20#, 10 ft.)
25 Thrusters (75#)
Run 250m

Cash Out:
50 GHD Situps

Tuesday 3/9/10

Matt will be competing at the Crossfit Sectionals this weekend, so we are going to hit some of the workouts he will have to do...

3 Rounds for Time:
Row 500m
10 Squat Clean to Overhead (135#)
10 Pullups (Kipping or strict, no butterfly)

Cash Out:
100 Double Unders

Thursday 3/4/10

Max Distance Broad Jump (3 attempts)

Weighted Pullup 1x1x1x1x1x1x1

For Time:
100 Chest-to-Bar Pullups

They're coming out with another Terminator!

Tuesday 3/2/10

"Bear Complex" Complete 5 rounds comprised of 7 sets of the following sequence:
Power clean
Front squat
Push press
Back squat
Rack press

Rules: (1) Rest as needed between rounds (2) Increase weight each round, going for max load in round 5 (3) You can’t let go of bar, or re-grip while bar is on floor, this includes the deadlift (4) You can combine movements anyway, except by doing squat clean-thrusters