100 burpees for time
then
stretch +foam roller
Wednesday, Mar. 18th, 2010
Sectional work-up
Skills:
5min false grip lockouts
KB snatch/swing 2pood
200 DU's
Kipping Toes to Bar & knees to elbows
6 Tabata intervals of:
burpees
KB swings 1.5p
boxjumps 24"
pushups
squats
Skills:
5min false grip lockouts
KB snatch/swing 2pood
200 DU's
Kipping Toes to Bar & knees to elbows
6 Tabata intervals of:
burpees
KB swings 1.5p
boxjumps 24"
pushups
squats
Monday, Mar. 15th, 2010
Section week programming begins
Max OHS
3rnds (unbroken)
30pullups
30 pushups
50 squats
Max OHS
3rnds (unbroken)
30pullups
30 pushups
50 squats
Friday, Mar. 12th, 2010
Courtesy of Crossfit Cowtown (06/03/2010)
"The Jackhammer"
60 KB swings 24kg/16kg
50 Box Jumps 24inch
40 Wall Ball 20lb/14lb
30 Pull-ups
20 GHD Sit-ups (sub abmat sit-ups)
10 Snatch 115lbs/65lbs (squat or power, no press out)
100feet overhead walking lunges 20kg/10kg
Rest 20 min
max OHS (use rack jerk)
Rest 20 min
max OHS (use rack jerk)
Wednesday, Mar. 10th, 2010
Snatch
heavy single
rest 10 min
3rnds
350m row
10 GHD situps
10 Glute ham raises
heavy single
rest 10 min
3rnds
350m row
10 GHD situps
10 Glute ham raises
Tuesday, Mar. 9th, 2010
Row 5km in negative splits
eg. 2:10, 2:05, 2:02, 2:00, 1:58, 1:55, 1:52, 1:50, 1:48, 1:45<
stretch for 10-15mins
foam roller 20min
eg. 2:10, 2:05, 2:02, 2:00, 1:58, 1:55, 1:52, 1:50, 1:48, 1:45<
stretch for 10-15mins
foam roller 20min
Monday, Mar. 8th, 2010
AM
Front Squat
5x5 @80% w/ 3min rest btw sets
Press
5x5 @80% w/ 2min rest btw sets
PM
Snatch
5x3 @70% w/2min rest btw sets
rest 10 min
3rnds of:
20 Monster makers 2x25#
20 Ring dips
20 knees to elbows
Front Squat
5x5 @80% w/ 3min rest btw sets
Press
5x5 @80% w/ 2min rest btw sets
PM
Snatch
5x3 @70% w/2min rest btw sets
rest 10 min
3rnds of:
20 Monster makers 2x25#
20 Ring dips
20 knees to elbows
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