CrossFit
Strength/Skill Work
Muscle-up practice. Practice muscle-ups from the rings or on a bar. If working on a bar see how low you can get your jumping point to and still complete lock out.
WODComplete 4 five minute rounds of the following:
Tire flip & Jump Throughs
Slosh pipe/ unevenly weighted bar overhead hold
Muscle-ups
Kettlebell swings (M-53lbs; W-35lbs)
1 minute rest
Perform as much work as possible at each station
Compare to 090521
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ICE Training
Strength/Skill Work: Weighted Ring Dips: Find a 5 rep max
Snatch: Heavy single
WOD
As seen on CrossFitFootball.com:
“Double Shuttle”
Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat…
Post fastest and slowest rounds to comments.
Lauren 145
Jissel 179
Rachel 110
Ali 123
Charley 108
Chasedy 216 35lb KB, bar dips, 50lb uneven bar,
Tom 134
Leslie 129
Micah 145
Kase 138
John 138
Ronnie 128
LT 154
Heather 155 26lbKB, Big tire w/partner, sm. slosh & wghted bar, jmping bar MUs
Kate 165
Katie 155 35lbKB, low ringMU, small slosh, small tire
Bev 149 25lbKB, sm. tire, pullups
Carrie 151
RWK 165 52lbKB
Brooke 108 25lbKB, band dips
Chris 115 35lbKB
ICE Overall times which include 1 minute rest breaks between rounds:
Daniel 8:59
David 10:40
Brutal 9:04
Laura 10:36, 90lb Snatch PR
Shanna 9:41, 95lb Snatch PR