“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
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270409
This workout was posted on crossfitfootball.com
Perform 2 Clean and Jerks on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 clean and jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
280409
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
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250409
AM
Overhead Squat 1-1-1-1-1-1-1
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PM
AMRAP in 20 minutes
3 Pull-ups
3 Push-ups
5 KBS
5 Situps
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240409
Four rounds for time:
400m
10 Hang power cleans
5 Dumbbell snatches each hand
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230409
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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220409
Back Squat 3-3-3-3-3
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Followed by:
Puppy scale Angie
30 Pull-ups
30 Push-ups
30 Sit-ups
30 Squats
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180409
AM
DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
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PM
Michael – Scaled
Three rounds for time:
Run 800m
50 sit-ups
50 supermans
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170409
AMRAP in 20mins:
15 Shoulder presses
10 Burpees
10 Pull-ups
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(Thanks to Jay and Nicole Ashman for this idea!)
