Phil:
3 rounds for time of:
30 OH Walking Lunges, 45#/25# (plate)
12 Tire Flips, Mama Bear/Baby Bear
400m run
(Courtesy of CrossFit West Santa Cruz)
Showing posts with label tire flip. Show all posts
Showing posts with label tire flip. Show all posts
Monday 08/23/10
Phil:
Clean and Jerk
Heavy Single
Snatch
75% x 1 x 5
CFE HW - Week 3, Day 2
3 rounds for time of:
3 Hill Sprints
5 Tire Flips, Papa Bear
15 Push-ups (feet on tire)
After 3rd round - roll tire uphill to the end of the curb.
Kiley:
20 minute AMRAP of:
5 Thrusters, 65#
7 Hang Power Clean, 65#
10 SDHP, 65#
Running Drills
Clean and Jerk
Heavy Single
Snatch
75% x 1 x 5
CFE HW - Week 3, Day 2
3 rounds for time of:
3 Hill Sprints
5 Tire Flips, Papa Bear
15 Push-ups (feet on tire)
After 3rd round - roll tire uphill to the end of the curb.
Kiley:
20 minute AMRAP of:
5 Thrusters, 65#
7 Hang Power Clean, 65#
10 SDHP, 65#
Running Drills
Tuesday 03/23/10
Deadlift
Work up to a 5 RM.
Compare to 03/12/10.
For time:
1-2-3- . . . -9-10 Tire Flips, Mama Bear/Baby Bear
2-4-6- . . . -18-20 Push-ups
144ft. Sandbag Carry, 100#/50#
Each sandbag carry is a down-back. The "down" consists of 6 cement sections on CHS's back entrance - 1 section is 12 ft. in length. This is a down-back, so it's a total of 12 cement sections including the return trip.
Work up to a 5 RM.
Compare to 03/12/10.
For time:
1-2-3- . . . -9-10 Tire Flips, Mama Bear/Baby Bear
2-4-6- . . . -18-20 Push-ups
144ft. Sandbag Carry, 100#/50#
Each sandbag carry is a down-back. The "down" consists of 6 cement sections on CHS's back entrance - 1 section is 12 ft. in length. This is a down-back, so it's a total of 12 cement sections including the return trip.
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