Friday 2011 01 14
Skill/Strenght
1RM Cleans, Take 3 attempts to find your 1 RM
WOD
"Connie"
15 m As Many Rrounds As Possible of:
400 single unders
5 Wall Walks
5 Bll Smals
15 MB Back extensions
400 single unders
Post total rounds.
Start with 400 singles, then do AMRAP of 5 WW, 5 BS, and 15 BX, then finis with 400 singles. For example, if it takes you 2 minutes to to do the first 400 Single Unders, stop your AMRAP 2 minutes before the 15 minutes are up then attempt to finish the 2nd set of Single Unders in that time. If you doi finish the 2nd set of 400 Single Unders befrore the 15 minutes then the rest of the time do Air Squats until 15 mins are up.
About Me
- Ranger CrossFit
- Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"
No comments:
Post a Comment