Crossfit Fife: Operation Rock or Roll - FMP

Monday 22 March 2010

Operation Rock or Roll - FMP - 20/3/10

Ballistic warmup

Operation Rock or Roll

Rock

deadlift 10000lb
Clean 7500lb
jerk 5000lb

divide total by weight used to give repetition range ie 10000 divided by 225lb gives you 44 deadlifts

cheers

Rob

the roll is 15 k run do one or the other

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ