CrossFit South Rockland

Friday, May 31, 2013

Week #3 Speed Friday



Burgner warm up
Down and up
Muscle clean
Front squats
Squat cleans
Squat clean thruster

Skill
Squat clean thruster

WOD
EMOTM 15 minutes
2 touch and go squat clean thruster

Thursday, May 30, 2013

Week #3 Speed Day #45 Thursday



Warm up
400m run
GHD sit up
Hollow rocks
V-ups
Knees to elbows

Skill
HSPU

WOD
12 minute AMRAP
20 double unders
5 HSPU 


CFE
Warm up
400m run
GHD sit up
Hollow rocks
V-ups
Knees to elbows

Skill
HSPU

WOD
Part#1
5x 40yard sprints

Part#2
5 minutes max effort HSPU

Wednesday, May 29, 2013

Week #3 Speed Day #44 Wednesday



Warm up
Keg carry
Strict ring dips
Strict toes to bar
Strict pull ups

Skill
Keg ground to shoulder

WOD
3 rounds of:
200m run
20 Jump lunges
4 keg G2S

Tuesday, May 28, 2013

Week #3 Speed Day #44 Tuesday



Burgner warm up
Down and up
Muscle clean
Front squats
Squat cleans

Skill
Squat cleans & weighted pull ups

WOD
EMOTM 15 minutes
2 touch and go squat cleans
5 pull ups

CFE
Burgner warm up
Down and up
Muscle clean
Front squats
Squat cleans

Skill
Squat cleans & weighted pull ups

WOD
EMOTM 15 minutes
-Even minutes
2 touch and go squat cleans
5 weighted pull ups
-Odd minutes
100 sprint

Monday, May 27, 2013

Day #43 Monday



Partner warm up
MB chest pass
MB hip toss
MB sit ups
MB wall ball

Skill
Box jumps and double unders

Partner WOD
10 x ping pong
10 burpees
20 double unders
7 box jumps