CrossFit Beverly

Thursday April 12, 2012

8 min AMRAP

10 1 Arm Kettlebell Thrusters*

10 Hand Release Push Ups

*Alternate arms each round

Warm Up:

Walking Lunges up/down track x2

10 Ring Dips 10 Burpee Box Jumps

10 PVC Overhead Squats

10 Rotations per side Kettlebell Halos

DROM

Skill/Strength:

Full Squat Clean

7-7-7

Work on mechanics, proper form and full depth.  Use med balls or ployo boxes as targets in bottom of squat.  This isn’t about going heavy, but about good form and control.

5:30 am

Mike H 5 Rounds+19 RX+44# KB 40# Vest

Tracy 6 Rounds+14 Rx

Dave 5 Rounds+1 Rx

Tom 5 Rounds+12 Rx

Wendy 6 Rounds+17 right Arm 15#/Left 10#

Maria 6 Rounds+3 10#

Vince 8 Rounds+15 Rx

Vic 8Runds+12 Rx

6:30 am

Ryan 5 Rounds+17 Rx

MK 7 Rounds+17 20#

Chris G 5 Rounds+3 Rx

Doug 4 Rounds+19 Rx

Fetz 5 Rounds+16 Rx

7:15 pm

Jim 8 Rounds+9  25#

Shane 9 Rounds+5 Rx

Julie 7 Rounds+9 20#

Bonk 9 Rounds+1 Rx

Erin 6 Rounds+10 10#

Nora 6 Rounds+12 10#