Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m run
Snatch 5×5 (form)
Clean and Jerk 3×20
WOD – “Larry” (Lucky 7’s)
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
Begin with 40kg?
Sit Ups 1×100
Tag Archives: lucky 7’s
Friday November 9, 2012
Warm Up
3 rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Jerk 5×5
Russian Swing 3×20
WOD – “Frank” Lucky 7’s
Press 7×1
Push Press 7×1
Jerk 7×1
Advanced Lifter may Start with 40kg?
Increase load on each single set from 1-21
Crossfit Del Campo 