Crossfit Brian: November 2013

Wednesday, November 27, 2013

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

“Nasty Girls”

3 Rounds:

50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

4 Rounds

8 Deadlifts (275/185)
12 Burpees
40 Double Unders
Rest 2 Minute

Power Snatch 6x2

Metcon

5 Rounds

7 C2B Pull Ups
7 OHS 95#

Squat: 3x5

Press: 3x5

Metcon:

21-15-9

DB Ground to Overhead 45#

Burpees

Goblet Squat 45#

Bench: 3x5

Metcon:

5 Rds
10 HSPU
5 Burpees
10 Situps

back on the wagon. hahaahaha right.

squat: 3x5
press: 3x5

metcon:
21-15-9-3: 400m run/KB swings/pushups