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Friday, 6 January, 2012

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Warm-up: 400 Meter Indian Run Then: 30 Second Jump Rope Running Man 30 Second Med Ball Cleans for 3 Minutes. Workout: 5 Rounds each for time of: 10 TnG Power clean 135/95# 200m Max Effort Sprint Rest 7x work Programming: A. Power Snatch- Build to a 1RM; Rest as needed between efforts B. Clean grip Deadlift- Build to a 1RM; Rest as needed between efforts C. Clean Grip Deadlift- 85%1RM x 1 set AMRAP @30×0 “The CrossFit Kids Trainer Course: The Squat Series” with John Brownby Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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