February 2014 - RCF NuernbergRCF Nuernberg


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As many rounds as possible in 12 mins of:

1 Rope Climb

2 Deadlifts (HEAVY)

3 Strict Pull-ups

4 Handstand Push-ups

5 rounds for time of:

10 Thrusters, 95/65 lbs

15 Double Unders

20 AbMat Sit-ups

Elizabeth

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

Row 10 km

This is an all out effort for time.

Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

SOC-Nate-Hardy-th.jpg

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Then

3 Back Squats, 135/95 lbs Every 30 secs for 4 mins.

5 rounds, each round for time, of:

5 Dumbbell Hang Power Cleans, 45/30 lbs

10 Dumbbell Front Squats, 45/30 lbs

5 Dumbbell Push Jerks, 45/30 lbs

10 Pull-ups

Rest 1:30 between each round.

Push Press 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

Establish a 1 Rep Max Power Clean and Jerk

Then

Death By Power Clean & Push Jerk

With a continuously running clock perform:

1 Power Clean & Push Jerk, 115/70 lbs in the first 1 min,

2 Power Clean & Push Jerks, 115/70 lbs in the second 1 min

3 Power Clean & Push Jerks, 115/70 lbs in the third 1 min … Continuing this for as long as you are able

400 Meter repeats

Rest 2 minutes between intervals


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