6 July 2013 – “The 12,000 Pound Elephant”

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830/930 a.m. CrossFit Class

Warm-up

Strength/Skill:  The 12,000 Pound Elephant

Men:  Teams of 2

Women:  Teams of 3

Complete 12K Pounds of BackSquats as a Team, GO HEAVY for YOU!

Examples:  300 pounds X 40 Reps, 200 pounds X 60 Reps, 100 pounds X 120 Reps

Mobility:  Rolling Gone Bad

WOD:  12 Minute AMRAP

20 Overhead Walking Lunges (45/35)

10 Russian Twists

10 Alternating Plate Push-ups

Cool Down: 50 T2B, 25 GHD Sit-ups

7-6-2013

 

1030 am Lifting Class

Warm-up

Strength/Skill:  The 12,000 Pound Elephant

Men:  Teams of 2

Women:  Teams of 3

Complete 12K Pounds of BackSquats as a Team, GO HEAVY for YOU!

Examples:  300 pounds X 40 Reps, 200 pounds X 60 Reps, 100 pounds X 120 Reps

WOD: 

EMOM 10 Minutes

3 Power Cleans (155/105)

EMOM 7 Minutes

2 Push Jerks (155/105)

Last Round is  Max Rep Jerk for Score

Cool Down:

20 GHD Back Extensions, 5 Alligator ISO Holds, Pace Yo-Self!

7-6-2013b