Wednesday, April 27, 2011
Track Meet
Warm up: 800 m run, agility drills
Workout:
800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 3 min
Track Meet
Warm up: 800 m run, agility drills
Workout:
800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 3 min
Tuesday, April 26, 2011
Deadlift 5 RM
Warm up: tmu of push ups / sdhp 45#/30#
Skill/focus: Deadlift
2 x 5, 1 x 3
Workout:
Deadlift x 5
Deadlift 5 RM
Warm up: tmu of push ups / sdhp 45#/30#
Skill/focus: Deadlift
2 x 5, 1 x 3
Workout:
Deadlift x 5
Monday, April 25, 2011
Crossfit Games Open 11.5
Warm up: 3 x 5 wall balls, kte
Skikll/focus: Power Clean
Take 2-3 sets to build your load
Workout:
Crossfit Games Open 11.5
Warm up: 3 x 5 wall balls, kte
Skikll/focus: Power Clean
Take 2-3 sets to build your load
Workout:
Saturday, April 23, 2011
Fight Gone Bad
wall balls 20#/14#
sdhp 75#/55#
box jumps
push press
row
3, 5 min rounds
1 min btwn rds
for reps
Friday, April 22, 2011
Energizer Bunny
Warm up: 400 m overhead run 20#/10#
Skill/focsu: Shoulder Press
2-3 sets to build load
Workout:
Energizer Bunny
Warm up: 400 m overhead run 20#/10#
Skill/focsu: Shoulder Press
2-3 sets to build load
Workout:
Thursday, April 21, 2011
Jacked Wheels
Warm up: 3 x 5
-lunges each leg
-ring rows
-split jumps each leg
Skill/focus: Split Squat
2 x 5 @ 30x1
Jacked Wheels
Warm up: 3 x 5
-lunges each leg
-ring rows
-split jumps each leg
Skill/focus: Split Squat
2 x 5 @ 30x1
Wednesday, April 20, 2011
Snatch It Up
Warm up: 3 x 5
-db snatch each side 30#/20#
-ball slams
-burpees
Skill/focus: Snatch or HPS
Snatch It Up
Warm up: 3 x 5
-db snatch each side 30#/20#
-ball slams
-burpees
Skill/focus: Snatch or HPS
Tuesday, April 19, 2011
The Bench is Back
Warm up: tmu of push ups and sit ups
Skill/focus: Bench Press
1-2 warm up sets
Workout:
Bench press x 5 @ 20x1
The Bench is Back
Warm up: tmu of push ups and sit ups
Skill/focus: Bench Press
1-2 warm up sets
Workout:
Bench press x 5 @ 20x1
Monday, April 18, 2011
CrossFit Games Open Wod 11.4
Warm up:
-800 m run
-2 x: 5 pull ups, 10 push ups, 15 squats
-2x: 10 good mornings 45#/30#, 10 kte
10 min AMRAP
CrossFit Games Open Wod 11.4
Warm up:
-800 m run
-2 x: 5 pull ups, 10 push ups, 15 squats
-2x: 10 good mornings 45#/30#, 10 kte
10 min AMRAP