4 Rounds of:
3 cycles of:
3 UB Hang Power Cleans – 185/133 or 75% 1RMClean
4 HSPUS or 20 sec Handstand Hold
Then-
Sprint 150 yards
Rest 2 minutes
Hang clean and Handstands
Monday 8/6/2012
@Full Strength
BB Gym
Snatch 6×1
Strength
Back Squats 5×3 @85/88/88/90/88%
Push Press 3×3 @95%Press 1 RM
Metcon
4 rounds of:
10 KB Swings 70/53
15 Toes to Bar
Sprint 25 yards
Summer Strength Camp
Strength
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 5 lbs to last workout)
Metcon
Perform 4 rounds of:
5 KB Swings – 44/35#
5 Burpees
Sprint 25 yards
5 KB Swings – 44/35
5 Burpees
Sprint 25 yards
Workouts for Monday 7/30/2012
@Full Strength
BB Gym
Snatch Balance 4×3
Strength
Back Squats 5×3 @88%
Metcon
10-8-6-4-2 Reps of:
Hang Squat Snatch 115/85
Thruster 115/85
200m Run
Summer Strength Camp
Strength
Back Squat 3×5 (+5#)
Press 3×5 (same as last week)
Metcon
3 Rounds:
150yd Shuttle Run (2×25 yd&2x50yd)
5 DB Snatches Left Arm
5 DB OH Walking Lunges
5 DB Snatches Right Arm
5 DB OH Walking Lunges
15 Situps
Workout for 7/11/12
BB Gym
7×1 Hang Snatch AHAP
Snatch Balance
4×3 75%of Heavy hang Snatch
Metcon
5 Rounds of
5 Manmakers 35/25
Sprint 100yds
Monday Workout
BB Gym
7X1 Hang Clean (just above the knee) – heaviest possible
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.
Metcon
3 rounds for time of:
8 Snatches, 115/75
10 C2B Pullups
Run 400M
Workout for 6/30/12
@ Full Strength:
Adv:
7×1 Snatch AHAP, 60 sec rest btw
Snatch Balance 4×3, 60 sec rest btw
Int: 5×2 Snatch AHAP, 60 sec btw
Snatch Balance 4×3 @70% Snatch 2RM
Beg: 10×3 Hang Snatch+OHS
4 Rounds of:
15 DB Hang Cleans, 45/30
20 Hammer Strikes, 14/10.5
50yd Sled drag, 90/70
Summer Strength Camp:
10 Rounds:
Max Pushups
50m sprint
Walk back rest
*Record number of Pushups*
WOD for Tuesday 6/12/12
WOD:
Back Squat
5-5-5-5-5
15 Pullups
Run 100m
12 Pullups
Run 200m
9 Pullups
Run 300m
6 Pullups
Run 400m
3 Pullups
Run 500m
Inspired by Outlaw
Britt moves up!
After a tough first workout, Britt Ringstrom is currently at 10th place in the 2012 Crossfit Games North Central Regional!
Click here to keep track of Britt!
Saturday’s WOD:
All: in8 Min 1RM Snatch (Beg-4×3)
Adv:
1 ¼ Front Squat-3×5 @75%
Int:
Front Squat- 3×5 @75%
Beg:
Front Squat 3×5
5 rounds for time of:
5 Sandbag Clean & Press, 80/50
7 Russian KB Swings 70/53
150 meter run



