Wednesday 15/04/15
5-5-3-3-1-1 Overhead Squat 5 x Max L-Sits Between Sets Then 10 Rounds – 10 Back Squats @ 135/95lbs – 10 Chin Ups
5-5-3-3-1-1 Overhead Squat 5 x Max L-Sits Between Sets Then 10 Rounds – 10 Back Squats @ 135/95lbs – 10 Chin Ups
5-5-3-3-1-1 Dead Lift Accrue 50 Strict Ring Dips Between Sets Then 3 x 5 Minute AMRAPs 5,10,15,20….etc – Double Unders x 2
5 x 5 Strict Press Accrue 40 Strict Chin Ups Between Sets Then 15 Minute AMRAP – 250m Run – 10 Push
Every 90 Seconds For 10 Rounds – 3 Full Snatches (Touch And Go) Then “2009 CrossFit Games Event 5” 3 Rounds –
5-5-3-3-1-1 Push Press 5 x 300m Row Between Sets Then 2 Rounds (20 Minute Time Cap) – 35 KB Swings @ 32/24kg
For Time – 20 Dead Lifts @ 135/95lbs – 40 Double Unders – 16 Dead Lifts @ 185/115lbs – 40 Double Unders – 12 Dead
5 x 5 Front Squat (1 and 1/4) 5 x 15 Toes To Bar Between Sets Then 2 Rounds – 1000/850m Row
1 Rep Max Clean And Jerk Then 15 Minute AMRAP, In Teams Of 3 – 250/220m Row – Max Reps Clean And Jerk