Monday the 12th

crossfit_games_2013_demoteam

I.
3 Rounds
12 Box Jumps
10 Single-Leg Kettlebell Deadlifts
08 Ring Dips

II.
Deadlift – 1×4 Heavier than last time.

III.
Low Hang Snatch – 7×2 @ 80-90%

IV.
Sprint 200m x 7
Rest 60s.

V. Please choose ONE of the following based on perceived weaknesses.

a. 
3 Rounds
20 Alternating Pistols
15 Deadlift 205/135#
10 Muscle Ups

b.
Death By Pull-up Complex
Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping Chin over Bar, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping Chin over Bar, 5 Chest to bar
And so on…

c. 
Pendlay Row – 4×12 Heavy

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Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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