Day 5WOD 120323 CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 […]
Day 4Strength 120322 hang squat clean, push jerk, ohs3 @ 85%1 @ 90%max reps @ 100% 12.5 prep & practice crossfit.com
Day 3WOD 120321 AMRAP in 15:00 of:5 hspu10 power cleans – 135/9530 squats(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/10/111026-day-3.html#comments) crossfit.com
Day 2WOD 120320 10 rounds for time of:15 deadlifts – 135/9510 pull-ups(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/12/111213-day-2.html#comments) crossfit.com
Day 1WOD 120319 3 rounds for time of:12 thrusters – 135/9530 bar-facing burpees(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/09/110906-day-2.html#comments) crossfit.com
ShedKickers for Week of 120319 CFWE SK_AMRAP in 10:00 of:3 rope ascents5 hspu7 deadlifts – 315 SK1_5 rounds for time of:9 muscle-ups12 thrusters – 135(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/09/110904-redshed-rest-day.html#comments) SK2_For time:45 squat snatch – 95/6545 hspu45 pull-ups(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/10/111009-redshed-rest-day.html#comments) SK3_7 rounds for time of:5 deadlifts – 275/1855 box jumps – 30″/24″ (games standards)5
RedShed Rest Day! Good Competition vs. Bad Competition (courtesy of: CPM Fitness) Don't Be Rich, Frowning! (courtesy of: CF Medina) crossfit.com
Day 6WOD 120317 3 rounds for time of:20 hang squat snatch – 75/5520 ring dips20 t2b20 kb swings 24/16kg20 double unders (x4 singles) crossfit.com
Day 5 WOD 120316 CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:150 Wall ball shots, 20 pound ball90 Double-unders30 Muscle-ups For a downloadable PDF of the workout, click here. CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov] muscle-ups…get some!
Day 4Strength 120315 hang squat clean, push jerk, ohs5 @ 75%3 @ 85%max reps @ 90% Open WOD 12.4 prep & practicenon-mandatory core work: 3 rounds not for time of 20 ghd sit-ups, 20 hip ext Good Luck McShawn! crossfit.com
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