Friday, December 10, 2010

Friday

This Saturday Night is the Crossfit Chicago Holiday Party at Rockit Bar in Wrigleyville.  If you are attending please email Jonny at jonny@crossfitchicago.com.  Also there will only be a 10 am class tomorrow morning and no open gym at 11 am.


Friday 

Split Jerks
3-3-3-3-3

The following will be done for time from start to finish.  The same weight will be used for the sdhp and the power cleans.  Weights for both will not exceed 95 pounds for men or 65 pounds for women.  You will record you overall time plus you reps of knees to elbows.  Check out crossfit.com for a great picture of what we should be striving for while doing a kte.

2 Minute amrap of knees to elbows

Rest 1 Minute

Then 3 Rounds of the following

10 Handstand Push Ups
10 Sumo Dead lift high pulls
10 Hang Power Cleans

Rest 1 Minute

2 Minute Amrap of knees to elbows

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5 comments:

  1. Megan KDecember 10, 2010 at 7:43 AM

    Insane: http://www.crossfit.com/mt-archive2/CFWestSCKneesToElbows.html

    I'm not sure my knees get anywhere near my elbows...

    ReplyDelete
  2. kyle bDecember 10, 2010 at 7:43 AM

    Split Jerks worked up to about 145. shoulder didnt feel right.

    metcon 12:30, 40 kte only about 15-18 were good form.

    ReplyDelete
  3. DayoDecember 10, 2010 at 8:06 AM

    Split Jerk was a low at 115.
    Metcon: 11:15. Had to sub HSPU with shoulder press on the tire and KTE with plank hold.

    ReplyDelete
  4. thomas wubbenDecember 11, 2010 at 9:46 AM

    split jerks: 95-105-115-125-ran out of time (big saturday class)

    metcon @75# and 1 ab mat: 13:17 (60 KTE)...grip killer and HSPUs were brutal.

    ReplyDelete
  5. DrywallDecember 14, 2010 at 7:57 AM

    Did this on Saturday.

    Split Jerks up to 145# x 3
    WOD at 75# - 62 KTE / 11:44 total.

    Did about 6 sets of max ring pull ups.

    ReplyDelete

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