CrossFit EST

Sunday, May 20, 2012

"Helen"

3 Rounds of:
400m Run
21 KB Swing (1.5/1)
12 Pull Ups

Strength
5x2 Overhead Squat
5x2 Deadlift

Strength
3x Max Rep Handstand Push Up

MetCon
20min AMRAP
400m Run
20 Push Jerk (95#/65#)

10 Pull Up

Strength
5x5-10 Strict Toes to Bar

MetCon
7 Rounds of:
10 SDHP (95#/65#)

10 Ring Dip

Ken Vs Freddy Round 4.....Fight!

Strength

5x5 Front Squat

MetCon
4 Sets of:
45s Wall Ball (20#/14#)
15s Rest
45s Box Jump (24"/20")
15s Rest

Strength

5x3 Clean Pulls

MetCon

For Time:

800m Run

30 Power Clean (155#/105#)

800m Run

Strength

1-1-1-1-1

Hang Power Snatch

Then,
3-3-3-3-3

Deadlift