CrossFit Mildenhall

Monday, August 20, 2012

20120821

Incorrect way to snatch

Day 2 of Outlaw

20 minutes to establish a 1RM Snatch.

-then-

Run 800m
75 Wall Balls 20/14#
Run 800m

For time.

20120820

Intro to Outlaw

7x2 Pause Front Squats

Pause 3 seconds at the bottom of your squat before coming up

rest 60 seconds between sets

then

5 Rounds for time

100m shuttle run of 10m increments

15 hand release pushups

10 hang squat clean thrusters 95/65

Thursday, August 16, 2012

20120817

Run 5K !!!

We won't be meeting up tomorrow...if anyone wants to meet up then coordinate accordingly on the blog or Facebook.

Post time to comments

Wednesday, August 15, 2012

5 Rounds: 135/95
5 Deadlifts
5 Hanging Cleans
5 Push Press...now you can put down the bar

Penalty: Every time you drop the bar (besides after you finish the Push Press) = 5 bar jump burpees

We will meet up at 0545 and 1700.

Post time to comments.

Tuesday, August 14, 2012

20120815

Single Leg Deadlifts
5-3-1 (each leg)

Then...

5 Rounds for Time

10 Burpees
10 Situps
10 Tire Flips

We will meet up at 0545 and 1700.

Monday, August 13, 2012

20120814

75 Squats
50 Pullups
20 Ring Dips
50 Squats
35 Pullups
15 Ring Dips
25 Squats
20 Pullups
10 Ring Dips

We will meet up at 0545 and 1700.

Post time to comments.

Sunday, August 12, 2012

20120813

Mark Bell via Crossfit Football

1 RM Back Squat

Then...

Tabata Kettlebell

1 Round Swings

1 Round High Pulls

1 Round Snatch L

1 Round Snatch R

We will meet up at 0545 and 1700.

Post time and weight to comments.

Thursday, August 9, 2012

20120810

5X3X1 Shoulder Press

Skill Work...
Pullups
Kipping Pullups
Weighted Pullups
Whatever you can do.

Meet up at 0545 and 1700 at 707.

Post weight to comments.