Level I
Deadlift 3 2 1 1 1
–
“10 minute Cindyâ€
Pull up 5
Push up 10
Squat 15
AMRAP 10
compare to 1-7-2012 or 1-3-2012
Level II
Power Clean (90%)Â 4 x 2
–
“Nateâ€
Muscle Up 2reps
HSPU 4 reps
KB Swing 8 reps
AMRAP 20 minutes
compare to 12-17-2011
Level I Deadlift  4  4  4 – Push Ups 3 to 5 reps EMOTM 20 compare to 02-13-2012 Level II
Learn More »Level I Run 800m BTN Thruster  30 reps Pull Ups  20 reps Run 800m For Time Level II HH
Learn More »Level I Front Squat  6  6  6 – DB Snatch  9 KTE  6 EMOTM 12 compare to 02-16-2012 Level II
Learn More »Level I Push Press  6  6  6 – DB Strict Press (50%) 50 reps compare to 02-14-2012 Level II Handstand Presses
Learn More »Level I “CrossFit Total” Back Squat  1  1  1 Strict Press  1  1  1 Deadlift  1  1
Learn More »
Crossfit Full Circle•8161 Mechanicsville TPKE #F•Mechanicsville, VA 23111•757.817.6531•crossfitfullcircle@gmail.com
L1
163/183/203/213/218
5 +5
Med band plu med band push up
L1:
235/285/310(PR)/320(PR)/325(PR)
WOD – 10 Rounds Rx
L2 Barbell/Strength
CLEAN 3×1 @ 90% = 155
CLEAN PULL 3×2 @ 115% = 175
BS @ 95% 7×1 = 225
RDL @ 65% DL 3×5 = 225
OHSU on GHD with 10lb ball 3×15 with 60seconds rest
Everything felt good, first time doing the clean pulls.
RDL’s were gnarly on the hamstrings.
I was the only one doing L2 work, I was lonely
L2:
PC 123
WOD: subbed 2 pull up and 2 minibandedringdips for each MU, used 2boards for the HSPU, 11 rounds
L1:
135/145/150/155/160
10 min Cindy: 6+ rounds
band assist on pull and push ups
[...] compare to 01-25-2012 [...]