Power:
- Clean pulls: 5-5-5-3-3
Workout:
“Elizabeth”
21-15-9:
- Squat cleans (135/95 lbs)
- Ring dips
Compare to September 29, 2010
Strength:
- Weighted ring dips: 5-5-5-3-3-3
Compare to October 25, 2010
Workout:
For time, 21-15-9
- KB swings (32/24 kg)
- Burpees
Compare to September 20, 2010
Skills:
- 3 attempts at max time – Ring L-sits
Workout:
AMRAP 12 minutes:
- 30 steps walking lunges
- 20 double-unders
- 10 ring dips
Compare to July 27
Skills:
- Turkish get-ups
Workout:
AMRAP 12
- 7 toes-to-bar
- 10 walking lunges (45/25 overhead)
- 7 ring dips
Strength:
- Weighted ring dips
- 5-5-5-3-3-3
- 60-90 sec rest between sets
Conditioning:
- 50-40-30-20-10 Double unders
- 5-10-15-20-25 GHD situps
Strength:
- Shoulder Press: 5-5-5-3-3-3
- Rest 90 seconds between sets
Workout:
“CrossFit de l’ouest’s BBQ Benchmark”
Strength
- Weighted ring dips
- 5-5-5-3-3
Conditioning
- “Fran”
- 21-15-9
- Thrusters (95/65)
- Pullups
- For time
Strength:
- GHD Situps: 3×15
Workout:
“Elizabeth”
For time, perform 21-15-9:
- Squat cleans (135/95 lbs)
- Ring dips
Strength:
- Ring dips: 5×5
Workout:
“Running Grace”
5 rounds for time:
- 6 clean and jerks (135/95 lb)
- Run 400m
Skills:
- Practice frog stand and planche progressions
Workout:
For time:
- 10 Ring dips
- 1 GHD situp
- 9 ring dips
- 2 GHD situps
- …
- 1 Ring dip
- 10 GHD situps