"Helen"

Congratulations to KZ on her 213.4# deadlift 1RM (97kg)!

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows

  - powercleans (full or hang), deadlifts, benchpress

MetCon:  a modified version of "Helen" (See previously, Jan. 25) ~ 3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

We got jammed up with so many people!

KZ:  8:16 (run/row mix, 12kg swings, ring rows)
SS:  9:11 (run, 30# swings, jumping pullups)
DH:  9:54 (run, 35# swings, ring rows)
LP:  8:55 (row, 12kg swings, ring rows)
BH:  10:29 (row, 20# swings, ring rows)
MaTo:  10:43 (run, 15kg swings, jumping pullups)

"Helen"

Warm-up:  Practice with snatch progression, OH squat

Strength:  3x5's

MetCon:  a modified version of "Helen"

3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

Saturday: "Helen"

Strength Training:  3x5's

MetCon:  a modified version of Crossfit "Helen"

3 Rounds for Time:
   - run 400m (or 0.25 miles on treadmill @ 1.0 incline)
   - 20x swings
   - 10x ring rows

BU - 14:22 (10x 2kg swings, 10x lat pulldowns)
DF - 11:26 (20# swings)
BB - 13:26 (12kg swings)
BH - 14:29 (sub for swings = 20x frontsquats @ 15#)