5 burpee power cleans (M 95#, W 55#) (use same bar for all)
5 thrusters
5 OH squats
400m run
10 burpee cleans
10 thrusters
10 OH squats
300m run
15 burpee cleans
15 thrusters
15 OH squats
200m run
10 burpee cleans
10 thrusters
10 OH squats
300m run
5 burpee cleans
5 thrusters
5 OH squats
400m run
Attention to detail. One of the things that make CrossFit an effective strength and conditioning program is the implementation of proper form. This becomes even more critical when fatigue sets in. Therefore, paying close attention to proper technique before the onslaught of fatigue is the hallmark training practice. Here, Kim, puts together 50 reps of near flawless sit-ups. Watching Kim workout, you can see her dedication to performing each exercise just as her coach, Caren, asks her to.
Paul 22:16 95#
Diana 23:36 75#
Tina 27:05 45#
Jason 27:14 as rx’d
Sonya 31:57 15#
Tom 31:48 45#
Teshina 28:54 75#
Kristen 29:30 25#
Julie 29:50 8#DB, PVC
Stephen 31:54 75#
Deeanna 29:11 as rx’d
Lisa 28:55 55#
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