21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

Post time to comments.

Saturday Olympic Lifting at CFB

Burgener Warm-up

Squat Cleans:
5 x 3 x 65%
4 x 3 x 75%
3 x 3 x 80%
2 x 3 x 90%

GHD Situps: 2 x 10
Toe-to-Bar: 1 x 10
GHD Bk Ext: 2 x 10

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 061231.

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Compare to 060614.

Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070203.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 070215.

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Compare to 051228.

Overhead squat

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

"Lynne" - rest

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 061217.

"Michael" - rest

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 070325

- rest

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

Compare to 060114.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 070318.

Push Jerk

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 070309.

"CrossFit Total"

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070317.

Run 5 K

Run 5 K

Post time to comments.

Compare to 070330.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 070126.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070221.

15-12, and 9 rep rounds of:
Back squat
Handstand push-up

Post loads to comments.

Went to XFB - O-lifing

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters

Post time to comments.

Clean & Jerk

Clean & Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070129.