the Double C’s!
Source:
fuckyeahcrossfit
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Notes: 26
5/5/12 — 5:03pm
Short URL: http://tmblr.co/ZsY99wKxJx3S
Lunges, Pistols, & Flips, oh my!
Wednesday/Thursday | 4.24.2012/4.25.2012
Warmup:
- 400M
- Dynamic
Group A
Technic:
- KB H2H
- KB Between the legs lunges
- KB Between the legs pistols
- KB 2H Flips
- KB H2H Flips
WOD:
Buy In: 30 American Swings 32K/24K
- 50 H2H 16k/12k
- 40 Btwn Legs Lunges 16k/12k
- 30 Btwn Legs Pistols 16k/12k
- 20 2H Flips 16k/12k
- 10 H2H Flips 16k/12k
Buy Out: 30 American Swings 32K/24K
Group B
Technic:
- Handstand PushUps
WOD:
21 - 15- 9:
- HSPU
- Deadlifts
Thursday = Groups switch WODs
CrossFit Games Regional Individual Workouts
Two each day.
Monday | 4.23.2012
Warmup:
- 400M
- Dynamic
Technic:
- Ring Rows
- Toes 2 Bar
- KB Romanian Dead Lift
WOD:
3 Rounds, 1 min each element, 20 sec rest between elements:
- Ring Rows
- Squats
- Dual Kettlebell Cleans
- Toes 2 Bar
- 1 legged KB Romanin Deadlift
- Burpee Box Jump
- Wallballs
Source:
crossfitlegitimus.blogspot.com
Notes: 47
4/21/12 — 6:42pm
Short URL: http://tmblr.co/ZsY99wK3DnWs
Wednesday/Thursday | 4.18.2012/4.19.2012
Warmup:
- 400M
- Dynamic
Group A
WOD:
3 Rounds of:
- 3 min Single Hand KB Clean
- 1 min rest
Increase weight each round
Each round unbroken. Burpees to end of round if broken.
Group B
WOD:
Overhead Squats
Thursday = Groups switch WODs
“We don’t do abs. What we do, at CrossFit, is midline stabilization”
- Greg Glassman
