Crossfit Tucson MOD Blog (Mission of the Day) by SWAT Fitness http://crossfittucson.wordpress.com SWAT Fitness is the home of Crossfit in Tucson. Read about Crossfit, get the workouts, and read about Crossfit Tucson Fri, 13 Nov 2009 02:19:41 +0000 http://wordpress.com/ en hourly 1 http://www.gravatar.com/blavatar/3b141469101e2ac87edf9bd499e97aff?s=96&d=http://s.wordpress.com/i/buttonw-com.png Crossfit Tucson MOD Blog (Mission of the Day) by SWAT Fitness http://crossfittucson.wordpress.com Mission Of The Day 13 Nov09 http://crossfittucson.wordpress.com/2009/11/13/mission-of-the-day-13-nov09/ http://crossfittucson.wordpress.com/2009/11/13/mission-of-the-day-13-nov09/#comments Fri, 13 Nov 2009 02:19:41 +0000 crossfittucson http://crossfittucson.wordpress.com/2009/11/13/mission-of-the-day-13-nov09/ ]]>

For time:

400m Lunges

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Strength:

5×3 Back Squat 85% 1RM
3×8 Dead Lift 75% 1RM

Metcon: 2rds For time

800m Run 2 min rest between runs

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Strength:3rds
Stay on bar

Weighted Pull Up 3 35lb m 18lb f
Strict Pull Up 5
Kipping Pull Up 7

Metcon: AMRAP 12min

5 SDHP 115lb M 85lb F
8 Ring Dips
11 Push Ups

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Strength:

5×3 Front Squat 85% 1RM
5×3 Snatch Pull Heavy

Metcon: For time

100 Squats
50 Knees To Elbows
100 Box Jumps 24in m 20in f

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Strength:

3×6 Clean & Jerk 65% 1RM

Metcon:4rds

Row 400m sprint 2min rest between

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Make Up Day!

Skill Work!

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Strength:

5×5 Bench Press 75% 1RM

Metcon: 4RDS

400m Sprint 2min recovery in between sprint

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Strength:

6×3 Dead Lift 80% 1RM
3×6 R&L Weighted Step Up 65% BW

Metcon: 12min AMRAP

6 Burpee long jumps
12 Med ball slams 20lb m 14lb f
18 Double unders

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100 Pull ups for time:

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Strength: Work To 1RM

5×1 Power Clean
5×1 Over head Squat

Metcon: 4RDS for time

400m Over head med ball run 20lb m 14lb f
15 Med ball cleans 20lb m 14lb f
10 Burpees

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