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13 October 2012 – “Team Saturday!!!”

13
Oct

13 October 2012 – “Team Saturday!!!”

0900 CrossFit Class

Warm Up: Jog three laps through building but while on turf lunge step, then bear crawl, then high knee.

Team WOD

Teams of 4, four separate AMRAPs with 3 minute rest between sessions, Two working while Two resting, Switch out as needed but keep an accurate count of reps.

7 Minutes AMRAP, each member of team is wheelbarrow for one length of gym. In remaining time max reps of:

AMRAP 1: Kettlebell Swings

AMRAP 2: Wall Ball

AMRAP 3: Burpee (jump on plate)

AMRAP 4: Sit Up Ball Toss (facing each other tossing med ball.)

 

1000 a.m. Lifting Class

Warm Up: Jog three laps through building but while on turf lunge step, then bear crawl, then high knee.

Strength: Split Jerk 5-5-3-3-1-1

WOD: The Bear Complex

5 rounds of 7 sets of the Bear Complex going up in weight each round.

Bear Complex: Power Clean to Front Squat to Push Press to Back Squat to Push Press to Ground

You may not take hands off bar or reset on the ground. It is touch and go until you finish the 7th set.

Rest between rounds as needed. This is not for time, it is for volume and load.

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