CrossFit

Wednesday 19 January 2011

Buy In

400m run / 500m row / 50 DU
5 shoulder press
5 push press
10 squats
x2

Shoulder mobility push up drills
3 – normal
3 – wide
3 – narrow / diamond
3 planche
x2

Skill

Shoulder press
or
Push press
3 – 5 – 7

WOD

3 rounds of –
AMRAP in 3 min of –
– 400m run
– max overhead squats @ 30/40kg

rest 1 min

Scores

Gav N – SP: 60kg x 3 / 12-14-16
Matt – SP: 65kg x 5 / 25-15-20
Tim – SP: 57.5kg x 3 / 19-11-12
Janine – PP: 45kg x 3 / 4-2-6
Gav – SP: 60kg x 3 / 21-20-19