Monday 11.21.11

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
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

Categories: WOD

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