University of Nevada CrossFit

For time...(Thrusters, KB Swings, Lateral Jumps)

For time:

50 Lateral Hops over bar

40 KB Swings (55#/35#)

30  Thrusters (65#/45#)

40 Lateral Hops over bar

30 KB Swings (55#/35#)

20 Thrusters (65#/45#)

30 Lateral Hops over bar

20 KB Swings (65#/45#)

10 Thrusters (65#/45#)

 

UNR CF Team:

Foam Roll / Lacrosse Ball - (Chest, between shoulder blades, and shoulders)

Warm-Up - 3-5 Rounds - 5 Pull-Ups, 10 Overhead Press (45#/30#), 15 Air Squats

5/3/1 Program - Bench Press

WOD:

Run 5K

 

 

20 Minute AMRAP (Power Snatch, OHS, Pull-Ups)

20 minute AMRAP:

15 Power Snatch (75#/55#)

12 OHS (75#/55#)

9 Pull-Ups

 

UNR CF Team:

2011 CF Open WOD #2

 

10 Minute AMRAP (DL/Air Squat)

10 minute AMRAP:

7 DL (225#/165#)

21 Air Squats

 

UNR CF Team:

Foam Roll/Lacrosse Ball (Upperback, shoulders, and pecs) 5-10 minutes.

Warm-Up - 3-5 Rounds: 20 Sit-Ups, 10 OHS (PVC/45#), 5 L-Pull-Ups, 3 HSPU

5/3/1 Program - Military Press

WOD: 

2 Rounds for time:

150 Double-Unders

25 Burpees

20 KB Swings (70#/55#)

15 True-Push-Ups