02 February 2012

FRIDAY 3 February 2012

400 Meter run
Bear Crawl
Lunge Pass Thrus
10 Jump squats
10 Toes to Bar
-Then
Burgener Warm up
-Then
Squat Clean Practice

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Time to beat 5:36 as REQ.

Posted by CROSSFIT RED DIAMOND

6 comments:

  1. Cpl McCordFebruary 3, 2012 at 8:11 AM

    11:18 scaled weight 115/95

    ReplyDelete
  2. Jeff ColonFebruary 3, 2012 at 9:07 AM

    7:30 as RX'ed ... it was hard to get a rhythm with the squat cleans

    ReplyDelete
  3. Kate Vanden BosscheFebruary 3, 2012 at 9:41 AM

    16:27 scaled weight 75; scaled dips - cuz I'm weak!

    ReplyDelete
  4. SSgt JarusookFebruary 3, 2012 at 10:28 AM

    9:25. Sub ring dips for regular dips. I triple the dips.

    ReplyDelete
  5. SSgt Keown, John W.February 3, 2012 at 12:46 PM

    19:30, 95lbs on squat-cleans, dips on rings.
    All the way down to feel the burn, baby!

    ReplyDelete
  6. Cpl DannsaFebruary 5, 2012 at 7:27 AM

    oohrah crossfit reddiamond

    ReplyDelete

Subscribe to: Post Comments (Atom)