Thursday, February 14, 2013
The movement for the 5:00pm Skill Workshop today is — Rowing
Happy Valentine’s Day!!
Front Squat, 3-3-3-3-3-3-3 reps (22 minute cap)
Continue with the 20-rep Back Squat program, if behind
In teams of 2, AMRAP in 14 minutes:
2 power clean / deadlift (appx 75-80% of your 1-rep max)
14 air squats
Compare to 2/14/12
In this workout, 1 male and 1 female will partner up on the same team and use the same barbell. Males will perform the power clean and females will perform the deadlift. Choose a moderately heavy weight (appx 75-80% of your 1-rep max) for the barbell – a load that you can do quick/unbroken for those two reps, but slightly challenging. Pair up with a partner that has the same challenging load as you do. May create male/male or female/female teams ONLY after all male/female team combinations are coupled together. Alternate rounds throughout where one team member works through the whole round while the other rests. GO HARD AND FAST!
NOTE: There may be a team or two (after all team couples are created) that will need separate barbells due to different loads needed.
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC