Monday, June 18, 2012

21-15-9 reps for time of:
Hang squat clean (135/95)
Handstand push-ups

Congrats to Angelo (5T), Lanie (9th), Chuck (9th), Amber (10th), and Amy (11th), for competing in the Legends Competition this past weekend. Here’s a peek at the workouts we did….

FRIDAY
Event #1
For time:
2,000m Run
 
Event #2
Three minutes to find your 1 rep max Jerk. 
**Your three minute window starts at the completion of your 2km run. 
 
Event #3
100 second AMRAP of the Bear Complex  (135/95)
**1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
**This is a non strict Bear Complex (you may Squat Clean and Thruster).
**This AMRAP starts 20 minutes into your heat after the 2km run and 1rm Jerk window.

SATURDAY
Event #4
Two rounds for max reps:
1min Hang Power Snatch
1min Box Jump 24″/20″
1min Handstand Push-Up
1min Front Squat  95/65
**Running 8min clock; no rest between rounds.

Event #5
For time:
3-6-9-12
Deficit Deadlift  (245/155)
Lateral Burpee Stick Jumps (in a sandbox) 24″/20″

Event #6
For time:
Six rounds of a competition “Cindy”  then
20 Stone shoulderings  115/70    
60 Double Unders
120 meter Stone Carry  115/70   
**This competition “Cindy” = 5 Chest to bar pull-ups, 10 Hand release push-ups with feet on a 45# bumper plate, 15 air squats.

Fun pictures to follow….

6 thoughts on “Monday, June 18, 2012”

  1. Great job to the 5 of you, all of you have been putting in a lot of extra work. It shows!

  2. Congrats to all you guys, you did a great job this weekend. A special congrats to Lanie for doing so well in her first official CF competition! She might not admit it yet, but we all know it was wa more fun than a triathlon.

  3. Ha ha ha! Way more fun… Hmm… I think I’d have to admit it kinda was way more fun! Was deffinately way more sore afterward, but it’s kinda cool to be competing in the crowd the whole time… Not having miles of silence where you only hear your inner voice telling you what a tard you are ….. :) thanks Cody!

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