REALITY CHECK

Tuesday 22 June 2010

STRENGTH: shoulder press
8-8-5-5-5-3-3-3-2-1
Postloads to comments.

WORK CAPACITY: "Jackie"
For time: row 1000m, 50 thrusters(45/30)
30 pullups
Post time to comments.

Monday 21 June 2010

PREPARATION: forward lunge stretch(5/ side)

WORK CAPACITY: "Angie"
For time:
100 pullups
100 pushups
100 situps
100 airsquats
Post time to comments.

CONDITIONING: run 3k for time. Post time to comments

Sunday 20 June 2010

Rest Day

Saturday 19 June 2010

PREPARATION- 30 each of: pullups, dips, situps and 5 forward lunge stretch per side.

WORK CAPACITY- Complete as many rounds as possible(AMRAP) in 12 minutes of:
5 front squat(185/95)
10 chest to bar(C2B) pullups
20 double-unders(sub tuck jumps as needed)
Post number of completed to comments.

Friday 18 June 2010

STRENGTH: back squat 5-5-5-5-5. Post loads to comments.

WORK CAPACITY:
3 rounds for time(RFT) of:
15 hang power-clean(135/85)
15 burpees
Post time to comments.

Thursday 17 June 2010

SKILL: 10 shoulder rolls(5/side)

WORK CAPACITY:
As seen recently on CrossFit main site
For time:
Row 500m
Bwt bench press 30 reps
Row 1000m
Bwt bench press 20 reps
Row 2000m
Bwt bench press 10 reps
Post time to comments

Wednesday 16 June 2010

REST DAY

Tuesday 15 June 2010

STRENGTH: Deadlift 5-5-5-5-5. Post loads to comments.

CONDITIONING: 800m repeats
4 INDIVIDUALLY timed 800m runs. Post time for each run to comments.

Monday 14 June 2010

PREPARATION: deep forward lunge stretch(5/side), back extension(15 reps)

SKILL: 3 sets of :20 handstand holds(use wall as needed)

WORK CAPACITY: "Elizabeth" 21-15-9 rep rounds for time of
clean(135/85)
ring dips

Post time to comments(note any scaling of reps and/or loads)

Sunday 13 June 2010

PREPARATION: 30 each of burpees, pullups, situps, back-extensions and airsquats.

WORK CAPACITY: "Isabel" 30 power snatches for time(135/85). Post time to comments.

CONDITIONING: 200 double-unders for time. Post time to comments.