For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run
The DB cleans should be received in a full squat (since the word "power" is absent). There is a 40 minute cut-off for this metcon.
Finale: Accumulate 2 minutes in a handstand or do 40 kick-ups.
"Diane"
10/17/11
3 comments:
"Lumberjack 20"
For time:
20 Deadlifts, 115#
400m run
20 KB Swings, 1 pood
400m run
20 Overhead Squats, 33#
400m run
20 Burpees
400m run
20 CTB Pull-ups kipping w/purple
400m run
20 Box Jumps, 18"
400m run
20 DB Cleans, 20# (per DB)
400m run
time: 40:35 (or 25?)
We should rename this Sunrise! It was beautiful.....cold but beautiful.
Sunrise was cool ... 1st run was in the dark ... crossfit, as always, showed us the light = >
"Lumberjack 20"
For time:
20 Deadlifts, 275#/185# *225*
400m run
20 KB Swings, 2 pood/1.5 pood *1.5*
400m run
20 Overhead Squats, 115#/80# *95*
400m run
20 Burpees
400m run
20 CTB Pull-ups *got em ... but struggled*
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB) *35db*
400m run
The DB cleans should be received in a full squat (since the word "power" is absent). There is a 40 minute cut-off for this metcon.
Finale: Accumulate 2 minutes in a handstand or do 40 kick-ups. *2 minutes of handstands broken up*
Jack'O'Lumber
Deadlifts@220, 1.5 pood, OHS@75, box24, DB@30
Time:35:42
Good Work Out :) Any yes, it was cold outside, felt like I was running on ice... hmm...., yes started dark and then there was light.
Side note: Saturday morning workouts wipe me out the whole day. I don't know what people are talking about when they say they invigorate them all day. I am the opposite and useless with out a nap.
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