5 Rounds
1 SDHP
3 Cleans
5 Push Jerks
7 HPC
10 Front Squats
all at 95#
Intermediate and beginners – scale the weight appropriately
*** practice each move 10 times with very light weight before the workout to ensure proper form ***
Monthly Archives: December 2009
Max Press x 5
Max Press x 5 – warm up with 10 and 7, very light. Up the weight and work to your max weight at 5 reps.
DON’T BE AFRAID TO FAIL !!!!
Congrats Bada-Bing – she increased her Press x 5 by 10 pounds – in a month !!!!
20 Lunges w/ wt overhead
10 push ups
16 lunges
8 push ups
12 lunges
6 push ups
8 lunges
4 push ups
Sat Workout
No resolutions
At Top Gun CrossFit, we don’t believe in resolutions – we believe in goals…1 month out, 3 months out, 6, 12…something you can attain through hard work and dedication- once you achieve your goals, you move on to another goal. And we are here to help and keep you focused.
Write down a goal for 1 month (1 pull up, handstand, etc)
Write a goal for 3 months (get a muscle up, etc)
Goal for 6 months (deadlift 1.5 bw)
Goals should be attainable and reasonable – in regards to time and ability.
