1: As Many Rounds As You Can (AMRAYC) in 20 minutes of:
21 burpees
14 Sumo Dead Lift High Pull 65 lbs recommended (SDLHP)
.mov: http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
.wmv: http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv
7 Pull-ups (If jumping be sure that your arms are straight at the bottom and your chin is over the bar at the top)
post rounds completed. if you only get through half the round when the time runs out please write down what you completed. For example: 5 rounds +burpees+10 SDLHP
Post-WOD 40 hollow body rocks (http://www.youtube.com/watch?v=6c-kNsPqyWg)
2: run a 200 (1/2 lap) starting every minute for six minutes. rest 3 minutes. run a 200 (1/2 lap) starting every minute for 3 minutes. note if you were able to complete the workout. if you cannot keep up then lengthen the period of time to 1:15.
3. 5x3 power clean.
.wmv: http://media.crossfit.com/cf-video/CrossFitAgainFaster_CJTechnique.wmv
.mov: http://media.crossfit.com/cf-video/CrossFitAgainFaster_CJTechnique.mov
40 Knees To Elbows
4: Rep rounds of 21, 15, 9 of the following exercises for time:
ring dips or regular dips or pushups
sit ups
wall ball
.wmv: http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv.
.mov: http://media.crossfit.com/cf-video/CrossFit_Wallball.mov.
you will throw a 16 lb med ball at a target ten ft in the air. if you do not have a med ball or a wall do thrusters instead with 15 lb dumbells.
.wmv: http://media.crossfit.com/cf-video/Dumbell_Thruster.wmv
So, you will complete 21 repetitions of all of the exercises, then you will complete 15 repetitions of all of the exercises and then you will complete 9 repetitions of all the exercises. post times to comments.
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Mel and I did workout #2 today. I was barely able to keep my time under 1:15 - but I think Mel did a good job staying within the minute/200.
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ReplyDelete#4 - 4:57.9 (7kg medicine ball)
ReplyDelete#4- 5:36 20 lb. thrusters. Very Thrusty :)
ReplyDelete#2 AMRAYC in 20 mins:
ReplyDeleteI completed 3 rounds +16 burpees (those burpees get me every time)
I completed 4 rounds of workout #1.
ReplyDeleteI ran all the sprints in workout #2 in under a minute but waited till 1:15 as the rest period (not sure I would have been able to finish all 9 if I hadn't rested that extra 20 seconds or so).
#3 Did the cleans w/ about 90lbs I think and had to do an alternate version of knees to elbows. I look forward to being able to do 1 of those someday!
#4 - 4:47 using 15 lbs thrusters
Did #4 on 7/17
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