1/06/2010

''Cindy's Hybrid AMRAP'' (01.06.2010)

Warm-up Drills (01.06.2010)
500m Row
15 x Burpees
15 x Medicine Ball Cleans (20lbs)
Shoulder Opening Drill

''Cindy's Hybrid AMRAP'' (01.06.2010)
Complete as many rounds as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
#Rnd x Clean and Jerk (135/95lbs)
Example: On Round #3 you would complete 5 x Pull-ups, 10 x Push-ups, 15 x Air Squats, and 3 x Clean and Jerk (135/95lbs). On Round #4 you would complete 5 x Pull-ups, 10 x Push-ups, 15 x Air Squats, and 4 x Clean and Jerk (135/95lbs).

Post rounds completed to comments.

Skill Development (01.06.2010)
10 x Handstand Push-ups
or
Accumulate 1:30 x Handstand Hold (Wall) in as few sets as possible.
or
Accumulate :45 x Freestanding Handstand Hold in as few sets as possible.
Notes: For all sets use strict and controlled technique. Maintain a tight hollow position through the mid-line, open shoulders fully, and keep from any extreme arching off the wall (HSPU's).

CrossFit Endurance Rest Day (01.06.2010)

10 comments:

Anonymous said...

9+5/10/15/ 3 Clean and Jerk

Deuce

Anonymous said...

11 Rounds plus 5/10/15 (65 lbs / green band)

Brian

Anonymous said...

7 rds plus 5/10

~mikolaĆ­ reaper sparrow

Anonymous said...

Lynn
Cindy's hybrid amrap @85#
7+5/10/15/7

k said...

8 rounds 5/10/15/6

Anonymous said...

Here is an article about the Paleo Diet I found from a few days ago in the Washington Post.


http://www.washingtonpost.com/wp-dyn/content/article/2010/01/01/AR2010010101611.html

Mike L.

Anonymous said...

7 rds +5/10/15/6 Rx'd

Mark

Andrew Domin said...

9 rounds at 75lbs plus 5/10/15/2

Anonymous said...

8 round +5/+1

Indy

9 rounds +5/+10/+ 12
@ 75 lbs

Khan

Anonymous said...

10 rounds rx'd

Jim