CrossFit Full Circle

WOD

Ring Techniques

—

“Elizabeth”

Clean (135lbs/95lbs)

Dip

complete 21, 15 and 9 reps as fast as possible

record loads and time to comments

compare to 8-15-2009

3-31-2009

WOD

Pull Ups

Work skills, ie the dead hang, swinging kip, butterfly etc

complete one maximal set with a difficult variation

and

one adjusted easier than normal set for very high reps

record comments

WOD

“Isabel”

Snatch (135lbs/95lbs)

30 repetitions for time

record load and time to comments

WOD

Max Effort Clean

8 x 1

—

Row 500m

record weights and time to comments

WOD

Max Effort Behind the Neck Jerk

9 x 1

—

Push Up 5 reps

Pull Ups 5 reps

Squat 5 reps

10 rounds for time

record weights and time to comments

check out the form used here, for a split jerk. pretty good!

WOD

Dip 21

KB Swing (24/16kgs) 33

Pull Up 21

KB Swing 33

Knees to Elbows 21

KB Swing 33

T Plank Push Up 21 reps

for time

WOD

Max Effort Strict Press

9 x 1

—

OHS (95/65lbs) 21 reps

Run 800m

for time

record loads and time to comments

compare to these recent max strict presses: http://www.crossfitfullcircle.com/?p=2254

WOD
High Hang Clean (85%) 2 2

Clean (ME) 1 1 1

Dynamic Effort Clean Pull (80%) 3 3 3 3 3 3 3 3

record loads to comments

WOD

Crossfit Total

Back Squat 1 1 1

Strict Press 1 1 1

Deadlift 1 1 1

record loads and total to comments

compare to 12-5-2009

or 11-7-2009

WOD

Max Effort Hang Clean

8 x 2

—

P-Let skills

record loads to comments