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Friday April 19, 2012

From Obese to athletic….

http://library.crossfit.com/free/pdf/71_08_Obese_to_Athletic.pdf 

A) Build up to a tough triple in Snatch Grip Dead Lift in 5 sets:

Movement Prep 

For Time:

  • 21 Push Jerk 125#/85#
  • 9 Bar Facing Burpees
  • 15 Push Jerk 125#/85#
  • 15 Bar facing Burpees
  • 9 Push Jerk
  • 21 Bar Facing Burpees

Rest 5:00

AMRAP Sit ups in 2 minutes (anchored w/ hands on temples)

****Post Snatch Grip Dealift weight/METCON Time/ and sit ups****

_______________________________________________________________________________________________________________________________________________
Name/ DL weight/Metcon Time/Sit Ups
Chad 185#/9:40/44
Nick M. 315/8:55 Rx/56
Lisa P. 135#/11:09/66
J.D. 135#/8:55/63
Jolene 135#/10:55/57
Melissa 105/10:15/62
John 195#/10:15/72
Sara 135#/10:10/52
Michelle 90#/11:17/52
Carrie 90#/11:42/34
Ed 255#/10:09/68
Tony 225#/10:30/65
Heather 175#/9:39 Rx/76
Laura R. 135#/10:10/63
Paula 125#/10:19/63
Jill 155#/11:33/61
Yaisa 135#/9:35/60
Larry 219/11:00/61
Dave R. 275#/9:31 Rx/48
Jeremy 225#/11:35/51
Travis 295#/7:08 Rx/64
Allison 115#/9:40/64
Steve 205#/9:34/53
Laura H. 95#/10:30/36
Laura M. 185#/8:52 Rx/63
Connie 125#/7:40/53
Bill 225#/7:08/80
Jen H. 185#/9:50/55
Seth 205/8:46 Rx/71
Laurie K. 125#/9:07/41
Galo 225#/6:25/59
Katie 125#/8:53/51
Gina 115#/10:08/60
DK
Julie 105#/8:50/52
Zac 175#/9:12/62
Penny 12:00/55
Bill 205/12:00/48
Lynn 165#/10:40/58
Jim 245#/8:323/79
Pilar 110/9:45/50
Julie D. 105#/12:00/68
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