Monday, April 27, 2009

Tuesday, 28 April 2009

Strength:
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)

Skill:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs

Post weight and time to comments.

3 comments:

Anonymous said...

Dude, I got worked at the mid-atlantic qualifier...It was humbling but an awesome experience.I definitely need to work on overhead squats and snatches!-Andy

Brian said...

this was awful, I can't even remember my time. I think I got 185# on Front Squat, took me 2 tries though.

Anonymous said...

9:48 on the met con, 275 front squat and 30 penalty burpies. I had to drop the snatch weight down to 115 though.
-El Rando