CrossFit
May
Friday 5.18.12
Strength-
Cleans- One Rep Max
Wod-
12Min Amrap:
10 DB Push Press
5 Burpee Box Jump Overs
*2Min Rest*
‘Annie’ Straight Through…
150 Double Unders (if you can’t do double unders, do plate jumps to a 45# plate)
150 Sit Ups
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May
Thursday 5.17.12
Rest Day/Make Up Day
Wod-
CrossFit Endurance-
Run
3x (100M, 200M, 400M)
Conditioning Wod-
5Rds:
10 GHD Sit Ups
15 Hand Release Push Ups
50 Double Unders
*Choose either wod or both to complete. The runs are 1:1 and 2 min rest between rounds for recovery.*
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May
Wednesday 5.16.12
Strength-
Deadlifts- One Rep Max
Wod-
The Bear Complex
5 Rds:
7 Bear Complexes (going up in weight each round)
*1-2 min rest between each round*
1 Bear Complex = Power Clean, Front Squat, Push Press/Jerk, Back Squat, Behind the Neck Push Press
More efficient Bear Complex= Full Clean, Thruster, Back Squat right into a Behind the Neck Thruster
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