Crossfit Brian

Tuesday, December 3, 2013

Squat
3x5

21-15-9
DB Hang Squat Cleans (40/25)
Burpees

Deadllift (DL) 3rm (PR)

AMRAP 10 mins:
10 Pushups
10 KB swings (53#)
10 goblet lunges (53#)

5 rds:

200m Run
15 Box Jumps (BJ)
15 Pushups

Squat: 3x5

Power Clean (PC): 5x3

15 min AMRAP:
5 Pullups
7 Push Press
9 Knees to Elbows (K2E)

Bench: 3x5

Clean and Jerk
2-2-2-2

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Squat 3x5

30 Burpees
5 Rounds
8 Ring Dips
8 Pistols

Bench Press: 3x5

4 Rounds for Time:
Row 500m
20 Box Jump Over, 24/20
Rest one minute