15:00 to find your 3 RM
For time:
400m run
25 KB swings, 1.5 pood/1 pood
Carry your KB around the school
Carry a plate overhead around the school, 45#/25#
25 Box Jumps, 24"/18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
(Courtesy of CrossFit 801)
Compare to 10/16/10.
Finale: 4 min/shoulder with a lacrosse ball or with a band. You may break this up into 2 minute segments.
We did 400m repeats at the track this past Tuesday. Check out this clip of Michael Johnson in 1999 as he sets the (still-standing) world record of 43.18 seconds! (The clip is several minutes long, but the race is within the first minute.)
1 comment:
Took last two weeks off w/ busted toe ... back at it ...
Push Press
15:00 to find your 3 RM *205*
For time:
400m run
25 KB swings, *1.5 pood*/1 pood
Carry your KB around the school
Carry a plate overhead around the school, *45#*/25#
25 Box Jumps, *24"*/18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
(Courtesy of CrossFit 801)
*22:58*
Good times!
Post a Comment