12/10/2009

''Squat Clean, Pull-up Met.Con.'' (12.10.2009)

Warm-up Drills (12.10.2009)
Row 500m
2 Rounds of
12 x Deadlift (45lbs)
9 x Hang Power Clean (45lbs)
6 x Front Squat (45lbs)

''Squat Clean, Pull-up Met.Con.''
21-15-9 reps for time of:
Squat Cleans (95lbs/65lbs)
Pull-ups

Post times to comments.

Skill Development (12.10.2009)
3 Rounds of
:30 x L-sit
:30 x Rest

CrossFit Endurance WOD (12.10.2009)
Swim, Bike, Run, or Row (C2)

3 Rounds of
1 min on x 1 min off,
1 min on x 1 min off,
1 min on x 1 min off

Hold distances as consistent as possible.

Post distances to comments.

10 comments:

Anonymous said...

Squat Clean, Pull-up Met.Con
as Rx'd...6:11

Jim, impressive work my friend.

Dang!

lewis.robertdavid@gmail.com said...

Squat Clean, Pull-up Met.Con.

75lbs, 10:41

-Bert

Anonymous said...

Squat Clean, pull up mer.Con
as rx'd 95 lbs 16:30

Stunt Mike

Anonymous said...

Lynn
Squat Clean/Pull up met. con.
9:29

Anonymous said...

Mike L.: 8:05 rx'd

Anonymous said...

5:42 as Rx'd

Likewise kyle.

Jim

Anonymous said...

Rx'd 9:03

~nate

Big Ben said...

12:19

Anonymous said...

8:41 65 lbs, blue / green band

Brian

Anonymous said...

9:26 rx'd @ 65lbs

Khan