Monday - 07MAR2011

Hey guys, sorry I didn't make it to the Friday workout. Amanda and I will be on block leave with our hubbies for the next week and a half so you're on your own. If you come across a workout where you don't know the movements try to do some research on it, crossfit.com and youtube are great resources. If it is a new movement take it easy on the weight so you don't hurt yourself. Good Luck and have a good time with it!

Rx
Three rounds for time of:
Run 400 meters
75/55 pound Squat snatch, 15 reps
9 Handstand push-ups

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ADVANCED
Three rounds for time of:
Run 400 meters
55/35-40 pound Squat snatch, 15 reps
9 Handstand push-ups -or- 15 Handstand push ups progressions

INTERMEDIATE
Three rounds for time of:
Run 400 meters
10-20# pound Squat snatch, 12 reps
6 Handstand push-up progressions

BEGINNER
Three rounds for time of:
Run 200-400 meters
pvc - 15# pound Power snatch, 12 reps
6 Handstand push-up progressions