Crossfitindynorth’s Blog

Bench Press
1 x 8 (65%)
1 x 6 (75%)
1 x 4 (85%)
1 x 4 (90%)

15-12-9 for time of:
Clean and jerk, 155/105
Chest to bar pull-ups
Box jumps, 24″/20″
Then…
50 meter butcher, 260/170
- 25 meters out and back

Back Squat
1 x 8 (75%)
1 x 6 (75%)
1 x 4 (85%)
1 x 4 (90%)

5 min amrap
5 SDHP, 95/65
10 Push-ups

Saturday Class Schedule:
9 – 1030 am Open Gym
9 am On Ramp Class

“DT”
Five rounds for time of:
12 Deadlifts, 155/105
9 Hang power clean
6 Push Jerk

Conditioning
5 x 300 meter row sprint
Rest until 4 min mark

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Front squat
1 x 5 (60%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

4 rounds for time of:
300 meter run
30 Double unders
30 Hand release push-ups
3 Rope Ascents

3 x 20 GHD sit-ups
3 x 5 Good Mornings
5 x 1 Turkish Get-up

E3min for 30 min
15 Calorie Row
10 Wallball, 20/14
10 Box jumps, 24″/20″

Oly:
5x 1 1/4 quarter front squat
5 x 1 Hang Clean (from hip)
5 x 1 Hang Clean and Jerk

“Helen”
3 rounds for time of:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups