CrossFit – Wed, Sep 11
General Warm-up
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
Alexander (Time)
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
http://www.crossfit.com/mt-archive2/009226.html
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
http://www.crossfit.com/mt-archive2/009226.html
Stretching
1 set:
1:00 foam roll quads
1:00 couch stretch/side
– AT-HOME – (Time)
5 rounds for time with a partner:
31 double-DB squats (35/50 lb)
12 double-DB power cleans
– RX –
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
– INTERMEDIATE –
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
– BEGINNER –
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans