Thursday 08/12/10

Phil:

Overhead Squat
15 RM


21-15-9 reps for time of:
1-Arm DB Snatch, 40#/25# (right arm)
1-Arm DB Snatch, 40#/25# (left arm)
Pull-ups

Kiley:


Running Drills




3 rounds of 3:00 on, approximately 1:00 off of inverted burpee hand stand push-ups.  AMReAP.




"The Tom Cross Complex"
5 rounds for time of:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Clean
1 DB Split Jerk

DB Loading = 50% BW (total, not per DB)

This DB complex comes courtesy of Coach Rut CrossFit KC.