Complete a workout missed during the week. We will also be instructing the Turkish Getup. We will start with no weight and maybe move to a light kettlebell.
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Author: CrossFitMGM
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 60% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Five rounds for time:
– 5 Deadlift
– 10 Box Jump
– 15 Calories Rower
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2010-01-29 UGS
Five Rounds
1a. 5 Handstand Pushups
1b. 10 Jumping Squats
Four Rounds
2a. 5 Heavy Sandbag Shoulders
2b. 2 x 100m Sprint
Tire Drag
3. 1000′ for time
Pushups
4. 100 for time
Pullups
5. 50 for time
“Helen”
Courtesy of Crossfit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 60% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)
Categories
2010-01-27 UGS
Four Rounds
1a. 2 Rope Climbs
1b. 6 Double KB Press
Four Rounds
2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups
Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
50 Weighted Situps
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Power Snatch
– 5 x 5 Reps
AMRAP 12 Minute
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings