01.02.2013

Warm up Drills
I. Row 2:00
II. 5:00 AMRAP of
8 x KB Swings
10 x Pistols (5L/5R)
15 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the heaviest possible Barbell Complex below, where 15 total repetitions = a successful lift.

3 Sets of
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Rack Jerk

Notes: Weight cannot increase unless 3 sets of the 5 movements are completed ‘Unbroken’.

Post loads to comments.

”Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Box Jumps (24/20)

Post times to comments.

About Samy

www.CrossFitNewHampshire.com
This entry was posted in . Bookmark the permalink.

4 Responses to 01.02.2013

  1. Dutch says:

    Bear Complex 155 x 3
    Pushing Diabolic 17:59 (115#)

  2. Kerri says:

    Bear complex: 105×3

    Pushing diabolic: 18:44 w/ 85# and red band static dips

  3. Beiber says:

    Bear complex: 145×3
    Pushing diabolic: 16:46 (115#)

  4. Peter says:

    “Bear Complex”:105 x 3
    “Pushing Diabolic”: 17:32 w/95#

    Happy New Year everyone!

Leave a Reply

Your email address will not be published. Required fields are marked *


*

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Current day month ye@r *

Spoiler Alerts

  • No events.