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Tuesday 12.31.13 - New Year's Eve

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B-Rad nailing a muscle-up. Very nice man.

101 & 201

10 min AMRAP: 
10 KB swings, 32/24kg (101 Russian; 201 American)
10 hand-release pushups
15M/10F cals rowing
+ 
rest 5 min 
+ 
10 min AMRAP: 
10 thrusters, 95/65
10 pullups
20 double unders
+ 
rest 5 min 
+ 
10 min AMRAP: 
10 deadlifts, 155/105
10 lateral burpees over bar
15M/10F cals AD

Notes: The goal with this workout is to do continuous work during each 10 minute set. The loads you use should allow you to do that so modify the loads appropriately in order to accomplish that. If you must rest, break the 10 reps into smaller "mini-sets" (5-5 or 4-3-3) with short rest in between as opposed to doing all 10 reps of something and then having to rest excessively before doing the next movement.

Post rounds/reps to comments.


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