Thrusters 5x3
10-9-8-7-6-5-4-3-2-1
Pullups
Box Jump
Situps
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March 24, 2010
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http://www.facebook.com/hudsonvalleycrossfit
February 2012
World Class Fitness
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Cleans@60%x3x4 (135#)
Front Squats@60%x5x4 (145#)
then:
5 rounds
5 KBswings@1.5 pood
10 pushups
15 squats
4:20
Posted by: greg | March 24, 2010 at 12:14 PM