10-8-6-4-2 reps of the KB complex:
Left arm snatch
Left arm overhead squat
Left arm swing
Right arm snatch
Right arm overhead squat
Right arm swing
400 M Run
Perform a 400 M Run after each set (10-400-8-400-6-400-4-400-2-400)
For time:
2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 28th from 8-10pm EST- video [wmv] [mov]
Come out and Play-CrossFit Lisbeth-For all those CrossFit Beginners
“Discipline is remembering what you want.”~David Cambell
Time: 19:15 35lb left arm; 26lbs right arm
19:22 26 lb KB
23:00, 20lb db
22:09 ( subbed 500m row for 400m run)
22:48 20 lb DB
18:25(40lb DB)
18:04 (20lbs DB)
20:52
21:39 (20lb db snatch & squat, 26lb kb swings)
20:34 53lb.KB, 70lb.last set
18:45 (20lb)
19:04 (26 kb)
17:26 (35lb KB)
18:16 70 kb
23:49 (26lb kb)
22:14(35 lb kb)30lb snatch/25lb ohs
20:something…hang clean and jerk (155lb) 8 to 1, 400m run after each set