Jan 2012 week 2

January 8th, 2012

Monday
Overhead Squats
3,3,3,3,3
Part B
“Thran”
Three rounds, 21-15- and 9 reps, for time of:
40 kg SDLHP
Pull-ups

Tuesday
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wednesday
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thursday
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Friday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Those who reach limit try and complete max reps reached for the remainder of minutes until all CrossFitter’s are finished.
Part B
Run 5 laps

Saturday
30 SDLHP
40 Chin ups
50 kb swings
60 sit ups
70 burpees

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