Friday January 27, 2012
Skill
Jerk
Lift
Jerk 1-1-1-1-1-1-1
WOD
21-15-9
Thrusters (95/65)
Box jumps (24″/20″)
SDLHP (95/65)
Jerk
Jerk 1-1-1-1-1-1-1
21-15-9
Thrusters (95/65)
Box jumps (24″/20″)
SDLHP (95/65)
One-leg hopping
Front squat 3-3-3-3-3
4 rounds
30 KBS (24/16)
30 pushups
* Do a 5 burpee penalty every time you put down the kettlebell before your 30 reps are finished.
Maximum broad jump
Bent rows 5-5-5-5-5
4 rounds
500 m row
60 seconds rest
Danielle setting the time to beat at 8:11.8! Good work!
Kipping pullups
Deadlift 5-5-5-5-5
6 rounds
15 wall balls (20/14)
10 pullups
5 pike jumps
Double unders
Weighted Pullups 1-1-1-1-1-1-1
5 rounds
15 burpees
15 overhead squats (95/65)
As of Tuesday, December 27, 2011, Steel City CrossFit, Hamilton will no longer be offering our Wednesday 7 pm Bootcamp class. You can check out our full schedule here. Happy Holidays!