As many rounds as possible in 5 minutes of:
1 Squat Clean (155/105)
2 Squat Cleans (155/105 Unbroken)
3 Squat Cleans (155/105 Unbroken)
4 Squat Cleans (155/105 Unbroken)
5 Squat Cleans (155/105 Unbroken)
This constitutes one round, repeat this sequence as many times as possible in 5 minutes. Unbroken means reps must be touch and go, no dropping. You must release the bar between sets.
Rest 5 minutes…
As many reps in 2 minutes of:
Push Press(135/95)
3 rounds for max reps:
Rest 2 minutes between rounds.
Rest 5 minutes…
Row for 3 minutes at a 20 stroke per minute pace.
Rest for 3 minutes.
2 rounds for max distance of:
No more than 60 strokes may be used in a cycle.
Compare to 4.5.11
“Specializing In Power” with Coach Mike Burgener – video [wmv] [mov]
Khalipa & Maddox Battle Froning in New CrossFit Total
Thankgiving Schedule:
Wednesday, Novemeber 23
9:00am CrossFit WOD
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD
Thursday, November 24
Closed
Friday, November 25
9:00am CrossFit WOD
5:00-6:30 Open Gym
Saturday, Novemeber 26
9:00am Open Gym-CrossFit WOD
If the only prayer you said in your whole life was, “thank you,” that would suffice.~Meister Eckhart