500m Row
21 Deadlifts 135#/95#
12 Push Press/Jerk 135#/95#
3 Rounds
Time to beat is 9:22, video'd time to beat is 10:50.
Squat
2x8 @ 50% 1RM - 60sec.
Deadlift
3-3-3-3-3
then
21-15-9
Overhead Squat 95#/65#
Ring Dips
Kettlebell Swings
Notes: 3-3-3-3-3 denotes 5 sets of 3 reps increasing weight on every set if possible working up to a max. Try to hit a new PR.
The T-Rex Complex
Perform 5 sets of the following complex:
7 Deadlifts
7 Hang Power Cleans
7 High Pull Snatches (Forward to the 4:58 mark in this video to see high pull snatches.)
7 Back Squats
7 Push Press
Warm up with the bar. Increase weight on each set.
You cannot rest the bar on the ground during a set, even to regrip.
Important Note: ElementWorks: Olympic Lifting is on Sunday, March 14th @2pm.
"Cindy"
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes.
Notes: If you have 25+ Rounds as a PR, try 5 Chest-to-Bar Pullups, 10 Ring Pushups, 15 Pistols alt.
Subscribe to Feed
Copyright © 2010 elementcrossfit.com. All Rights Reserved. Designed by
JoomlArt.com.
