Wednesday, 2 November, 2011
Posted by Mandee on November 1st, 2011
17 responses
Warm-up: Partner 1 rows for 1 minute while partner 2 completes AMRAP in 1 minute of 5 KB SDHP, 3 parallette burpees; Repeat 3 times
Workout: AMRAP 30 seconds 3 Deadlifts 135/95# 5 Box jumps 24" Rest 30 seconds Repeat 8x Rest 2 minutes AMRAP 60 seconds 10 Kettlebell swings 1.5/1 Pood 5 Burpees Rest 60 seconds Repeat x 6
Cool-down: Instructor led group stretching
Powerlifting: A. Work up to a heavy single Split Jerk; Rest as needed between lifts. B1. Press 5 x 3-4 @12x1; Rest 2:00 B2. Single arm dumbbell bent over row 5 x 7-8 @30x1; Rest 30 seconds between arms C. Ring dip AMRAP x 3; Rest 3:00
"A Well-Organized Box: CrossFit 810" with Joe DeGain, CrossFit Journalpreview video [wmv] [mov] Interview with Annie Sakamoto - video [wmv] [mov]
17 responses to "Wednesday, 2 November, 2011"
November 2, 2011 at 1:04 am
November 2, 2011 at 1:37 am
November 2, 2011 at 2:28 am
1+7 & 1+5
Good job Mandee
November 1, 2011 at 1:45 pm
November 1, 2011 at 1:48 pm
November 1, 2011 at 1:48 pm
November 2, 2011 at 2:57 am
November 2, 2011 at 3:25 am
November 2, 2011 at 3:28 am
1+2 (scaled wt to 65# for DL) & 1+4 Rx'd
Great coaching Mandee!
November 2, 2011 at 3:36 am
1+4
1+6
Great programming and great job leading Mandee!
November 2, 2011 at 4:33 am
November 2, 2011 at 8:57 am
November 2, 2011 at 9:04 am
November 2, 2011 at 11:10 am
2+1
1+11
November 2, 2011 at 11:12 am
November 2, 2011 at 12:49 pm
2+1
2
November 2, 2011 at 2:30 pm
1+3 scaled
1 scaled