elementcrossfit.com

2010-03-14 Sunday

Snatch - max for day; 10 min rest
Clean & jerk - max for day; 10 min rest
Front squat - max for day
then
3 sets of:
Good morning x 10
Knees to Elbows x 15

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Keep a lookout for the team WOD's coming up regularly starting next month!

2010-03-13 Saturday

ECF Ontario Challenge WOD #3

500m Row
21 Deadlifts 135#/95#
12 Push Press/Jerk 135#/95#
3 Rounds

Time to beat is 9:22, video'd time to beat is 10:50.

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If you missed it this is Jamie making good on his bet with George - WATCH HERE.

2010-03-12 Friday

Squat
2x8 @ 50% 1RM - 60sec.
Deadlift
3-3-3-3-3
then
21-15-9
Overhead Squat 95#/65#
Ring Dips
Kettlebell Swings

Notes: 3-3-3-3-3 denotes 5 sets of 3 reps increasing weight on every set if possible working up to a max. Try to hit a new PR.

2010-03-11 Thursday

The T-Rex Complex
Perform 5 sets of the following complex:

7 Deadlifts
7 Hang Power Cleans
7 High Pull Snatches (Forward to the 4:58 mark in this video to see high pull snatches.)
7 Back Squats
7 Push Press

Warm up with the bar. Increase weight on each set.
You cannot rest the bar on the ground during a set, even to regrip.

Important Note: ElementWorks: Olympic Lifting is on Sunday, March 14th @2pm.