Sunday, August 23, 2009

24 August 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:

KBell Snatch 55 lbs men/35 lbs women
Burpee (include push up, jump, and overhead clap)


10 right/10 left KB Snatch
20 burpee
9 right/9 left KB Snatch
18 burpee
8 right/8 left KB Snatch
16 Burpee
7 right/7 left KB Snatch
14 Burpee
6 right/6 left KB Snatch
12 Burpee
5 right/5 left KB Snatch
10 Burpee
4 right/4 left KB Snatch
8 Burpee
3 right/3 left KB Snatch
6 Burpee
2 right/2 left KB Snatch
4 Burpee
1 right/1 left KB Snatch
2 Burpee

Finish with 10 minutes of stretching.
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Posted by makutdaf at 8:48 PM
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3 comments:

Anonymous said...

I can't wait this is the kind of workouts I like. And thank you for not making a Ron special 20 to 1
Kate

August 23, 2009 at 10:24 PM
Anonymous said...

Deadlift 285 x 13
WOD: 19:05 didn't have a 53lb KB so had to use a 60 lb'r. MP

August 24, 2009 at 9:10 AM
Jp said...

There are days I hate crossfit and there are days that I hate Mike Perry! Today was one of those days! Thanks Mike for the workout and I guess I deserve it since I have been slacking on working out the last couple of weeks or so!

Jp

August 24, 2009 at 8:30 PM

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