Thursday, July 03, 2008

Thursday July 3, 2004

Race day for Toni, Alex and me tomorrow so we did a fairly easy KB workout

Two hand swing flip x 20
One hand swing flip to other hand x 20 total
Helicopter swing, swing flip to opposite hand for 10 total
Clean catch, press, toss to other hand 10 total
Snatch catch, thruster, snatch, switch at bottom x 10
Snatch, pass between the legs, around the body pass, uppercut pass x 10
Both hands on bell burpee, flip and dip, snatch, snatch repeat x 10
5 pushups on inverted KB
10 pushups side to side on KB
Burpee with one hand on KB handle, snatch, thruster, snatch x 10
5 rows, 4 swings, 3 clean and presses, 2 snatches twice each arm
100 snatches

Pair of 36, 44, 52, 61's
Push Press 8, 6, 4, 2
Alternating push press 12, 10, 8, 6, 4

Stretching

Alex, Toni, Stuart, Dayna, Alyse, Erin, Thatcher, Derek and me.

Air Burst

Derek 27:30
Lance 14:58

1 comment:

Micah said...

On 7-5-08 I did the WOD posted on the main Crossfit website for July 2nd. It was a wicked googly. Five rounds:
135lb DeadLift-------------15 reps
135lb Hanging Power Clean--12 reps
135lb Front Squats----------9 reps
135lb Push Jerk-------------6 reps
25:28