5.29.12 – Schedule

http://www.youtube.com/watch?v=djvzRnEu5t4&feature=youtube_gdata_player
Video from the NLI event just about two years ago when I starting competing in CrossFit. This is a great venue for testing yourself in an organized and competitive atmosphere. I’m looking forward to helping the athletes we have registered for the June 23rd event. Below is the additional training they must put in to prepare for next month. Don’t be afraid to put in work! – WW

CrossFit Open Gym times:

6:30am-9am

12:30pm-2pm

6pm-7:30pm

Youth S&C Program:

5pm-6pm

NLI Competitors:

Warm-up good, then:

Part A) take 8 minutes to find a 1RM Deadlift. May use Sumo Deadlift or Deadlift. No straps, belts are okay and flat shoes are recommended. Do NOT go past the time cap.

– rest only the amount of time it takes to set up your station

Part B) 12 minutes on the clock counting down. Start with 3 T&G Power Cleans @ 75% of 1RM on every even minute. At 11:00 perform 6 Burpee Broad Jumps (6’/5′) and repeat every odd minute. Alternate movements each minute until time is up. *the power cleans should be challenging. If 75% is too easy, then add weight.

– rest 10 minutes

Part C) 3 RFT of: 21 Wall Balls/2-fers 20/14, 21 T2B

*12 minute time cap

– rest 5 minutes

Part D) Tabata HSPU/Hand release push-ups

*score is least amount in any given interval

copyright Powered By WW, LLC 2012

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply