Burgener Warmup For time: Row 2000 meters 50 Pistols (25 each leg) 30 Hang Cleans (225#/135#) Check out 2012 Regional Movement Standards CORE: Tabata Weighted Plank Holds (45#/35#) Please make sure you welcome any newcomers joining us this month for Battle of the Badges!
We’re going to take the week off from Wendler to recover, prepare for Cinco de Mayo Lift-Off and allow anyone participating in Battle of the Badges to get in and started! 2012 CrossFit Games Regional: Individual Event 1 “Diane” 21 – 15 – 9 reps of: Deadlift (225#/155#) Handstand push-ups Compare to 3.23.11 Cashout: 40 …
“J.J.“ For time: 1 Squat Clean (185#/135#) 10 Parallette HSPU 2 Squat Cleans (185#/135#) 9 Parallette HSPU 3 Squat Cleans (185#/135#) 8 Parallette HSPU 4 Squat Cleans (185#/135#) 7 Parallette HSPU 5 Squat Cleans (185#/135#) 6 Parallette HSPU 6 Squat Cleans (185#/135#) 5 Parallette HSPU 7 Squat Cleans (185#/135#) 4 Parallette HSPU 8 Squat Cleans …
8 rounds for max reps of: 20 seconds: Muscle-ups 10 seconds: Rest 20 seconds: Clean & Jerk (135#/95#) 10 seconds: Rest Substitute 2 pullups and 2 ring dips if you cannot do a muscle-up. Muscle-Up Progressions
Week 4 of Wendler!! This is the ‘deload’ week – you should NOT be going for max reps!! Note that you are still using 90% of your 1RM as ‘max’. This week you are doing the following rep scheme: 40% of max x 5 50% of max x 5 60% of max x 5 Follow …
2 Rounds for Time: 25 Sledgehammer Strikes 25 Meter Tire Flip 25 Air Squats 25 Meter Tire Flip 25 Burpees 25 Meter Tire Flip Core: Coaches Choice Olympic Weightlifting class tonight at 7:30PM!!! Come work on your lifts and register for the Cinco de Mayo ‘Lift-Off’ Competition!
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