Monday July 6, 2009

Fam-Fit
Trio del Diablo
I. Pull-up Ladder: Reps per minute to failure.
-Perform 1 pull-up for minute 1, 2 pull-ups for minute 2, 3 pull-ups for minute 3, 4 pull-ups for minute 4, etc. until you can't perform the required number of pull-ups for that particular minute. Record results.
II. Virtual Shoveling (Search on www.crossfit.com for video clip on virtual shovel)
-Put weight on one end of barbell and hold bar on opposite end of weight. Stand sideways and lift weight over saw horse or hurdle while pivoting on back foot. 30 reps each side.
III. 30 Reps of Clean & Jerk OR 30 Reps of Hang Snatch for time.
-Use as much weight as you can while keeping good form. Partition and rest as needed.