Tuesday, 20 December 2011
Give me a heads up regarding your desired training times for the holiday weekend. I don't see any reason to change what the schedule has been, but if you have a request, let us know.
Times:
(This is inspired by Ryan at Big Sky CrossFit...thanks Champ!)
3 Rounds for time:
Times:
- 6:00am - Coach: Paul
- 8:30am - Coach: Paul
- 6:00pm - Coach: Paul
- Row 500m or ride 0.5 mile.
- Keep moving until the coach begins the session. Practice DU's!
- DS/BM
- Wrists
- P/S/P/C
- Achilles
- Leg swing
- Shoulders (with bands)
- GM (stretch)
- 2x30 seconds each:
- Lunge
- DB incline bench
- Superman
- Sit-up
- Partners: 2 minutes back-to-back sit/coordinated walk
- One-arm clean & jerk
- KB clean
- Row 1000m
- Riding pull-ups, 10min.
- Play with the one-arm barbell clean and jerk.
- Play with the KB clean and jerk.
(This is inspired by Ryan at Big Sky CrossFit...thanks Champ!)
3 Rounds for time:
- DU x20
- Toes thru rings x20
- Burpee x20
- Sit-thru x20
- KB clean x20 each arm
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