May 2011

May 2011

Sunday 01.05.11

Back squat 5x5

Ring rows 5x10

Ring push up's 5x10

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

OH Squat how it should be!!!

Front Squat

5-5-5-5-5

Track WOD A (Endurance):

3 sets each arm: 1 KB press - 2 KB push press - 3 KB push jerk, use the heaviest KB you can press

Then for time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Track WOD B (Speed and Power) follows tomorrow....

6 rounds, each for time:

60m sprint

10 clapping push up's

5 broad jumps

90s rest

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Impression from last Weekend's CrossFit Zurich BBQ....

Thanks again to Andi and Nejat for organizing!

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball

15 Kettlebell swings, 1.5 pood

"Go as far as you can see; when you get there, you'll be able to see farther."

- J. P. Morgan