Week 9 2013

February 24th, 2013

Remember sign up for the crossfit games

Also as the games are coming up there will be no reps given.

Monday
Push press

3-3-3-3-3-3-3 reps

B
12-9-6-3 reps for time of:
Power snatch 40kg/ 25kg
Burpee

Tuesday

Burgerna

5-4-3-2-1

Seven rounds for time of:
7 Push jerk, 70kg/50kg
7 Chest to bar pull-ups
7 Burpees

Wednesday

Hamilton”
Three rounds for time of:
Run 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Thursday

Back squat

5-5-5-5-5-5

Team WOD

Complete as many rounds and reps as possible in 24 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
10 deadlifts 200/130kg

Friday

A
Thrusters
3-3-3-3

B
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.

Saturday

Deadlifts
5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

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