10-1-15

STRENGTH – Squat Clean and Press
1 rep every 30 seconds for 6 min – 50-60% of your 1 RM

CONDITIONING
(4x)
1 min max rep Sit-up
1 min max rep KB Swing (53#/35#)
1 min Walking Lunge *(45#/25#)
1 min rest

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9-29-15

STRENGTH – Squat Snatch
1 rep every 30 seconds for 6 min
loading is around 50-60% of your 1 RM
(If you can’t catch in the bottom Power snatch + 1 OHS)

CONDITIONING
60 Double unders (4:1 singles)
40 Wall Balls
20 Plyo Push-up on Plate (45#/25#)
800m run
20 Plyo Push-up
40 Wall Balls
60 Double Unders (4:1 Singles)

9-25-15 “Cindy”

“Cindy”
20 min AMRAP
5 Pull-up
10 Push-up
15 Squat

cindy 9-25-15

 

“Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill.” – Coach Greg Glassman, Read “Benchmark Workouts:” HERE

Compare your previous Cindy Score HERE