Monday January 30, 2012
Skill
Maximum height box jumps
Lift
Weighted dips 1-1-1-1-1-1-1
WOD
8 rounds
250 m row
30 seconds rest
Maximum height box jumps
Weighted dips 1-1-1-1-1-1-1
8 rounds
250 m row
30 seconds rest
Resisted Sprints
Power Clean 1-1-1-1-1-1-1
15 minute AMRAP
50 squats
40 walking lunges
30 N-situps
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!
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!