Level 1
"Karnie"
50,40,30,20,10 Reps of:
Wall Ball 20#/16#
Double Unders
Sit Ups
Post time to comments.
Coaching Tips: Scale load and movements to match your current fitness level. Do 50 reps of wall ball, double unders and sit ups,then move on to 40 reps, and so on. Substitute 3 x the double unders if you are going to perform singles on the jump rope. The sit ups are ab mat butterfly version. This workout should not take more than 25 minutes to complete.
Level II
Olympic Total
Find your 1 rep max on the two Olympic lifts. The snatch and the clean and jerk. Add the two loads up for your total. 3 attempts at the max load for both lifts are allowed and just like the CrossFit total you cannot go lower in load after a failed lift.
Post loads and total to comments.
0600
L1 Diana 31:53RX
Liza 36:54RX
Jen O.31:10
L2 Steve SN-130 C&J-150=280
Don SN-155 C&J-205=360
Paul SN-150 C&J-215=365
Newman”RYAN”-18:59(mod)
0800
L1 Bill 25:15
David 25:15RX
Yinka 30:22RX
Tyler 26:00
Kristi 27:03
Chadillac 23:45RX
Rebadda 22:50RX
Anna-Maja 30:18
Chrissy 27:36RX
L2 Tiffany SN-78
Jon SN-155PR C&J-175=330
Amelia SN-78 C&J-103=181
Lisa SN-68 C&J-103=171
0900
L1 Anniken 18:10RX
Linda 27:57
Steve 33:18
Dana 22:26
Dean 26:15RX
Roselynn 18:59
Sandy 34:10
Tina 23:46RX
Yvette 20:05RX
Lisa 14:58RX
11am “special class”
Julia 23:29 RX
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