CROSSFIT MANSFIELD

Monday-Deadlift 5-5-5-5/Box Jumps

After warm up I want you guys to work on push ups. 5 sets of 10 Push Ups. I want these to be perfect so take a rest but strive for this on each one.

• Solid plank position. Think of your body as a bridge throughout the whole movement.
• Full extension at the top, elbows locked out.

• Chest to the floor while moving the body as one unit. Dont let those hips sag. Ensure tight midline.

Next check your log and increase the weight by at least 5 lbs more than your last 5x3.

Deadlift 5-5-5-5

Last but not least

As many 20in box jumps as you can get it 5 minutes.

Here is a good article to read from the Crossfit Journal. Check it out and post what you think to comments.

Download 69_08_hard_routine

Rest Day

Yosemite National Park in Northern California. Yosemite Falls Trail on the way to EL Cap. Recommend this to anyone!

Sorry for the lack of posting guys. I have been having some computer issues lately. THanks to everyone for coming out yesterday for the WOD. Thanks to Meagan for the OH Lunges. WIll post some of the pics this week. Also want to thank Nate and Tamara for coming in to workout. They are visiting from Florida and Abilene. Yall are always welcome here when you are in town!

5 Rounds for time.

20 OH Lunges 45lb plate for men and 25lb plate for women.

20 Push Ups

20 Pull Ups

Friday Run 5k

Hope everybody had a great Thanksgiving! Lay off the left overs and go for a run today. Log your times!

We will resume training tomorrow at 10am!

Have a great Thanksgiving!

Remember no classes Thursday or Friday. We will resume on Saturday morning at 10am!

30 Curtis P's for time

30 Curtis P's 95/65

Hang Squat Clean>racked lunge each leg>Push Press

This is a demanding movement. Be fast to receive the bar in a full front squat.

We will do some chins and ring dips after the Curtis P's.

Press
5-5-5-5

Row 1K (1000M) for time
Run 1 mile for time

Be sure to log your times on the row and run in the book!

Monday-OH Squat 3x5

OH Squats 3x5

Then complete 5 rounds not for time of:

10 Box Jumps

10 Chin ups

10 KTE

10 Ring Dips

REST DAY

Saturday

Rick getting Kettlebell thrusters.

3 Rounds for time

25 Deadlifts M155/135-W115/95

50 Push Ups

25 KB Swings (American)

50 Sit Ups

Friday-Snatch-Thrusters/Burpees

Snatch

Work up to 5 singles.

1. When setting up keep the fidgeting and moving around to a minimum. Grab the bar, get set, be confident and pull.

2. Triple Extension. Finish it.

3. Get yourself down under that bar as fast as possible and lock your shoulders in. Stabilize and stand.

After snatch.

For time. Log it.

These will be Kettlebell thrusters. Men use 35 or 44lb each arm. Gals 18-26 each arm.

30 KB Thrusters

30 Burpees

20 Thrusters

20 Burpees

10 Thrusters

10 Burpees