Crossfitindynorth’s Blog

Spookiness…

5 x 3 Push Jerk

Complete as many rounds as possible in 6 min of:
9 Back squats, 155#/105#
7 Burpees
5 Push jerks, 155#/105#

post load and rounds completed to comments

Sunday Class Schedule: 
9 am Open Gym
12 pm Open Gym

Saturday Class Schedule:
9 am On-Ramp Class and Open Gym
10 am Olympic Weightlifting

5 x 3 Back squat

compare to 9/12/11

Complete as many rounds as possible in 20 min of:
10 Front squats, 135#/95#
10 Kettlebell swings, 70#/53#
10 Hand release push-ups

post load and total reps to comments 

Movements are coming… 

Complete as many rounds as possible in 15 min of:
15 Calorie row
7 Hang power snatch, 95#/65# 
1 Rope ascent

- Hang power snatch must be done unbroken.  Dropping the bar terminates the round and the athlete must start the round over with the row.

post total reps completed to comments

Core work: 50 Hip extensions, 50 GH sit-ups
Skill work: Muscle-ups and ring dips 

5 x 3 Deadlift

1 minute max reps Deadlift, 225#/155#
Rest 1 minute
1 minute max reps Deadlift, 275#/185#
Rest 1 minute
1 minute max reps Deadlift, 315#/225#
Rest 1 minute
1 minute max reps Deadlift, 365#/255#

scoring: 225#/155# = 1 pt
275#/185# = 2 pts
315#/225# = 3 pts
365#/255# = 4 pts 

post load and score to comments

cash out: 2 min max rep double unders

Complete 5 rounds for time of:
400 Meter run
12 Box jumps*, 30″/24″
12 Burpee C2B pull-ups

*must stand up in box with full hip ext and shoulder over hip

post time to comments