CrossFit Athletic Group

Front Squat 10-10-10-10-10 reps.

Post loads to comments.

Complete as many rounds in twenty minutes as you can of:
Run 200 meters
60-pound Thrusters, 20 reps
20 inch Box Step-ups, with 60 pounds, 20 reps
15 Pull-ups

Post rounds and fractions completed to comments. (CrossFit soldiers, please, introduce yourself to 1st SFG (A) Captain Michael Perry and share your results. perry173@msn.com.)

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 040422 and 041206

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”

Post time and any needed modifications to comments.

Compare your time to 040625, 040122, 040807, and 040916

Complete as many rounds in twenty minutes as you can of:
95 pound Snatch, 5 reps
3 Muscle-ups

Post rounds and fractions of rounds completed to comments.

Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Post time to comments.

Deadlift 3-2-2-2-1-1-1-1-1 reps

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