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Thursday November 24, 2011

<——— CrossFit After-hours? Nope. We still do the WODs even when the power is out.

Today’s Workout:

Today’s WOD is another hero. Crazy. This is like Fight Gone Bad….real bad.

Warm-up

2 rounds of: 10 medball deadlift, 10 medball squat clean, 10 sit-ups, 10 pushups.

Spend 10-15 minutes on deadlift, squat clean and jerk practice.

Santora

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

 

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