0530, Thursday, 19 March 2012

Warm Up:
800 m run
HMD x 4
2 x 10 pull ups
10 x Air Squats

Met Con: For time
10-8-6-4-2 Push Press (95/65) followed by 200 m run

Afternoon group WOD (mornings resume on Thursday)

Here is the WOD for the Afternoon group

250 m row
20 double unders
Warm up x 1

Met Con:

4 rounds, 10-20-30-40x reps
KB swings (53#)
Squats
Push-ups

It is great to be back (never thought I would say that about New Jersey)
Morning workouts will resume on Thursday morning. 

5 and 6 April, Thursday and Friday - Closed

CrossFit Six Zero will be closed on Thursday and Friday.  Take this time to rest up, work on some skills, flexibility, etc. 

Stay well, we may host a WOD on Saturday mid morning. 

200 m run

Warm up x 1

Met Con:
30 box jumps
30 squat cleans
20 box jumps
20 squat cleans
10 box jumps
10 squat cleans

0530, Tuesday, 3 April 2012

Warm Up:

200 m run

Warm up x 1

Strength: Push Press 5 x 5 x 5 x 5 x 5

Met Con:
8 min AMRAP
200 m run
5 toes to bar (sub ab mat sit ups)

0830, Friday, 30 March 2012

400 m run

Warm Up x 1

Strength:
Power Snatch - 10 x 8 x 6 x 4 x 2

Met Con:
5 min AMRAP - Double Unders

Rest Day, Thursday, 29 march 2012,

Rest day

Work on flexibility and double unders at home! 

Friday preview:

Strength: Power Snatch

Met Con: Double Under AMRAP, as many double unders as you can complete in five minutes.