Saturday, 21/07/12

20 Jul Saturday, 21/07/12

Look carefully at the following options available to you and try to come to the gym with a plan of attack. Of course further scaling options will be considered on an individual basis. As a rough guide the full workout should be manageable in the 40-50 minute range if you are a seasoned CrossFitter. If you are still developing the required capacity to get this done in that time frame then make a better choice.
“Murph”
For time:
1.6 km Run
100 Pullups
200 Pushups
300 Squats
1.6 km Run
Scaling options:
M1 – Murph partitioned (eg. 10 rounds of 10 Pullups, 20 Pushups, 30 Squats)
M2 – Half Murph
M3 – Half Murph partitioned
OR
“Hidalgo”

For time:
3.2km Run
REST 2 minutes
20 Squat Cleans (62.5/42.5kg)
20 Box Jumps (24/20″)
20 Overhead Lunge (20/15kg)
20 Box Jumps (24/20″)
20 Squat Cleans (62.5/42.5kg)
REST 2 minutes
3.2km Run
Scaling options:
H1 – Half Hidalgo
H2 – Half run, full reps
H3 – Quarter run, full reps
Weightlifting
– Hang Power Snatch
httpv://www.youtube.com/watch?v=tJecQizFeis