Monthly Archives: November 2009

Billy gets up!

WOD 9029 – Monday

Deadlift 3 X 3

then 1 set of 15-20

For the sets of 3′s, start with weight 15-20% below your 3 rep PR
For the 15-20 set, use a weight that allows you to fail within that range.

Acessory WOD:

3 rounds
5 body weight squats
Max pull ups

Clean and Jerk Part 2 with Mike Burgener, CrossFit Journal Preview – video (wm/mov)

WOD 9208 – Sunday

Dan grinding out sit ups

AMRAP in 12 minutes of
5 Power Snatches (95 lb, 65 lb)
10 Swings (24K, 16K)
15 Push Ups

Then

Accumulate 2 minutes of L-sit or L-hang time.
Stop the clock when you come off the bars or rings, start again when you’re back on until you reach the goal.

The Burgener Files – Clean and Jerk, part 1 CrossFit Journal (Don’t have a subscription, get one!)

What Does it Mean to Be Fit?  Part 1-4 Mark’s Daily Apple