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Front squat 3-3-3-3-3 reps
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Compare to 090915.
Size does not matter. One of John Hackleman's MMA HW Fighters being
trained by Greg Ambudson and Gina Cando. Gina is a Supply Tech with 3
PPCLI, and ran the Crossfit KAF Club on ROTO 5.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
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Compare to 090812.
Rest Day
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Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Compare to 090921.
Dawn Patrol
Rest Day
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"The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms...We scale load and intensity; we don't change programs."
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
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For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
Get Inverted
