“Aerodynamically, the bumble bee shouldn’t be able to fly, but the bumble bee doesn’t know it so it goes on flying anyway.” -Mary Kay Ash (Although this is clearly a fallacy, I still like the idea.)
Level 1
4×3 Press
Then
800m Run
5 rounds of
5 Pull Ups
10 Push Ups
15 Squats
800m Run
Level 2
SKILL
Muscle Clean
3 sets of 7 reps
(Fast and light)
STRENGTH
Back Squat
5 reps @70%
5 reps @ 75%
5 reps @ 80%
15 reps @ 60%
METCON
EMOTM 12 minutes
2x Thrusters
5x Hand Release Pushups
Add weight every 2 minutes
Competition
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%
C.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%
D.
Three rounds for time of:
15 Thrusters (95/65 lb)
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
Three rounds for time of:
15 Burpees Over the Barbell
15 Pull-Ups
[...] 1:53 (that's fast!!!!) 100 Push-ups (how to do) Flutter Kicks Sit-up Variations (V-Sit at 1:05) Saturday's workout was pretty tough – approaching Crossfit tough. I did it in 19 minutes and about 2…h="420" allowfullscreen="" frameborder="0"> 100 Push-ups (how to do) Flutter Kicks Sit-up [...]
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