Monday, 2 April, 2012

Warm-up: 500 Meter row 3 Rounds: 50 Single unders 5 Burpees Workout: A. Behind the Neck Push Press - 10 Minutes to build up to a heavy single B. Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs). Post time to comments. Compare to 110123. Powerlifting: A. Power clean cluster - 1.1.1. x 3 sets; Rest 5:00 B. Back Squat 5 x 3-4 reps @30x0; Rest 5:00 C1. Reverse Hypers 3 x 10-15; Rest 1:00 C2. GHD sit ups 3 x 15-20; Rest 1:00 WOD Demo with CrossFit Atlanta - video [wmv] [mov] [HD mov]