Core CrossFit Athletic Store
  • “Know the true value of time; snatch, seize and enjoy every moment of it.  No idleness, no laziness, no procrastination:  never put off till tomorrow what you can do today.”
    - Lord Chesterfield

    LEVEL 1

    Back Squat 4 Sets X 3 Reps

    Then

    10 Min AMRAP

    200m Run

    30 DU’s

     

    LEVEL 2

    21-18-15-12-9-6-3 Reps for time of:
    Front Squat (95/65#)
    Double-Under
    Deadlift (95#/65#)
    Box jump
    Begin each round with a 50 meter Bear Crawl

     

     

    COMPETITION

    A.
    In five sets, build to 85% of your 3-RM Deadlift and perform a triple.

    B.
    Three sets for times of:
    Pistols x 5 reps each leg
    Burpees x 10 reps
    Bounding Box Jumps x 15 reps
    Rest 2-3 minutes

    C.
    Three sets for times of:
    500 Meter Row
    20 Unbroken Thrusters (20/15 kg)
    20 Pull-Ups
    Rest 4 minutes

    Article-> Fast Twitch VS. Slow Twitch

    Dapper Dan

     

    If you liked this, try one of these…

2Comments
  • Posted by Linzeee on 02/28/2012 at 11:00 pm

    What a great workout Level I class was this evening.  I know the Level I class emphasizes technique form; however,  I often feel there’s moments of dead time in the Level I class, but tonight was balls to the wall!  I loved it!  Thanks Bryon!

    Reply
  • Posted by DJ on 02/29/2012 at 10:38 am

    Did anyone read the TTMJ article? 20reps at a target of 405lb??? Holy cow, that’s a big number!!!

    Reply

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