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CrossFit Evolution

Monday
Dec032012

12.03.12 PR Week

Power Snatch 1-1-1-1-1, then

With a continuously running clock do 1 Ring Dip on the 1st minute, 2 Ring Dips on the 2nd, 3 on the 3rd... Continue as long as possible. Fraction sets if needed as long as all the required repetitions are finished within that minute.

For Rx+ do Muscle ups. Scale to Band Muscle Ups if necessary.

Post loads & scores to comments.

Luis Sr 

Saturday
Dec012012

12.01.12 Saturday

Soc embracing the Holiday Spirit!

Practice Snatch, then

How many rounds can you do in 7 mins of:
3 Thrusters (use max load of Snatch complex)
21 Double Unders

Post loads & scores to comments.

Holiday season is crazy for most of us - so try to get in & train as much as you can in the next 4 weeks! Then you'll be ahead in the 2013, instead of way behind!
Friday
Nov302012

11.30.12 Friday

Marcos aka El Dominator

Practice Clean & Jerk, then

How many rounds can you do in 10 mins of:
Rx
2 HSPU's (25's+AB/15's+AB)
4 Ring Dips
8 Swings (55/35)

Rx+
2 Muscle Ups
4 HSPU's (45's+AB/25's+AB)
8 Swings (61-70/45-55)

Post loads & scores to comments. 

Dr. Jeff  & George 
Thursday
Nov292012

11.29.12 Thursday

Drew

Mobility, then

For time:
800 m Run

 50 Sit-ups
  9 Deadlifts (pick your load; no belts)
   3 Rope Climbs 15'
800 m Run
 40 Sit-ups
  6 Deadlifts
   2 Rope Climbs
800 m Run
 30 Sit-ups
  3 Deadlifts
   1 Rope Climb 

Notes: For the Deadlift - do not exceed your max Front Squat load. 

Post times to comments. 
Wednesday
Nov282012

11.28.12 Wednesday


And it's snowing now upnorth & Russia! 

Front Squat 5x2 @ 90%, then

How many rounds can you do in 7 mins of:
Rx
7 Wall Balls (20/10-14)
7 Burpees (jump over ABMAT)

Rx+
7 Thrusters (75/53)
7 Burpees (jump over bar)

Post loads & scores to comments.
Tuesday
Nov272012

11.27.12 Tuesday

Ryan C - pretty sure he's doing mobility wrong!

Strength:
Push Press 5x2 @ 90%

Weighted Pull-up 5x2 @ 90%, then

How many rounds can you do in 12 mins of:
200 m Run
 1 Chest Touch (each side; video below)
 1 Wall Walk (video below)
200 m Run
 2 Chest Touches (each side)
 2 Wall Walks
200 m Run
 3 Chest Touches (each side)
 3 Wall Walks...

For Rx+ do HS Walking 1 mat, 2 mats, 3 mats... (4', 8', 12'). If you're doing Rx+ - then every time your feet come down - do 1 Burpee.

Post loads & scores to comments.



Monday
Nov262012

11.26.12 Monday

 

Practice Snatch (watch video above), then

For time:
30 Push-ups
 15 Overhead Squats (75/53)
20 Push-ups
 12 Overhead Squats 
10 Push-ups
 9 Overhead Squats

For Rx+ do Slapping Push-ups & use 115/73. 

Post loads & times to comments. 

Lacrosse for your knots & mobility needs!
Saturday
Nov242012

11.24.12 Saturday

Deuce's modern brother decided to pop by!

Clean & Jerk practice (watch video below), then

Four rounds for total time of:
200 m Run
 15 Swings (55/35)
  8 Pull-ups  
Rest 1 min after each round 

For Rx+ use 61-70/55 & do Chest To Bar Pull-ups.

Post loads & times to comments.

Power Clean + Hang Squat Clean + Jerk from Leonid S. on Vimeo.