5-10-12
Tabata mash-up 5 rounds (minimum reps are scored) Sumo-deadlift high pull, 75/55 Wall balls, 20/14 Box Jump, 20 in Rest The above exercises will be performed using the Tabata interval method. Athletes will perform 20 secs of work followed by …
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5-9-12
Snatch Transfer 3 Position Snatch, 1-1-1-1-1 or Overhead Squat, 3-3-3-3-3 (not for load…for technique) Perform a full snatch from 3 different starting positions consecutively. The positions and order can be changed depending on the needs of the athlete and the …
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5-8-12
Back Squat 5-5-5 (60%-70%-80%) ~then~ 10-9-8-7-6-5-4-3-2-1 reps of: Kettlebell swings, 53/35 Push-ups V-ups
5-4-12
Re-Test Back Squat, 1 Rep Max On your own…Accessory work GHD sit-ups Hip/Back Extension Reverse-hyper machine Turkish get-ups Good Mornings
5-3-12
Gymastics 1 Muscle-up every 20 secs for 10 mins Modification to this exercise will be two ring rows and two dips every 30 secs for 10 mins. For those that are not yet proficient with muscle-ups, use a box as …
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5-2-12
“Helen” Complete 3 rounds for time. Run 400 meters 21 Kettlebell swings, 53/35 12 Pull-ups On May 2, 2011, Jared LeBouef, Will Saint, Don Melerine, Mike Hebert and I rolled up the door for the very first time at CrossFit …
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5-1-12
Back Squat Every minute on the minute for 7 mins (8 rounds) perform 2 Back Squats at 65% of 1 rep max WOD AMRAP in 10 mins of: 5 Hand-stand push-ups 15 Front Squats, 45/25 10 Handstand push-ups 30 Overhead …
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