090222 WOD

WOD: “Running 50’s”

For time:
Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters

Post time to comments.

Advanced(RX’d):

Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters

Intermediate:

Run 400 meters/row 500m
25 x 45# barbell Thruster
Run 400 meters/row 500m
25 Burpees
Run 400 meters/row 500m
25 x 45# barbell Hang squat clean
Run 400 meters/row 500m

Beginner:

Run 200 meters/Row 200m
10 x 45# barbell Thruster
Run 200 meters/Row 200m
10 x Burpees
Run 200 meters/Row 200m
10 x 45# barbell Hang squat clean
Run 200 meters/Row 200m

In this WOD you move from each exercise, without rest (unless needed of course).  The Thrusters and Burpees are both very fatiguing movements, so pace yourself on them.  As far as the HSC(hang squat cleans), 45# is a great weight to start with to get familiar with the movement.  They’re very similar to the power cleans, except the weight starts at mid-thigh and you come to a full squat (hips below the knees) prior to finishing the movement in the “clean” position.  Watch the videos, start light, and scale if needed.

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Article:  Eat This! blog from Crossfit Santa Cruz Central

This blog is a great resource for healthy cooking ideas.  These meals are quick and usually very easy to prepare.  Whether or not you are eating “Zone“, the meals on this page are a healthy way to go.

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