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4-23-15 CrossFit
Strength: Over Head Squat 5×3 WOD: 4 Rounds 30min Cap 5 OH Squat (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 10 Burpee Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Ring Dips (Sc) Banded 750m Row
4-22-15 Turbo Training
30:30 Format 30 Seconds of work on each movement. 4 rounds of each movement set. Rest 1 min between each set. #1 KB Clean & Press KB Deadlift Alt. SA KB Row #2 KB Swing Air Squat Pike Push Ups #3 Plank R Plank L Plank #4 On the Ladder: 2 in each Linear 2 […]
4-22-15 CrossFit
WarmUp: Ladders! WOD: Supersets: No rest between movements, but rest as needed between sets. Overall, not for time. #1 Snatch 4×3 Push Press 4×3 Weighted Pull Up L-Sit Max Effort #2 Back Squat 4×5 Bench Press 4×5 Barbell Ros 4×5 MB Leg Raise 4×8
4-21-15 Turbo Training
20-16-12 Format: Complete 20, then 16, then 12 reps of ALL THREE movements before moving on to the run. For time: #1 Wallballs Ring Rows Shotguns Run 400m #2 DB Snatch DB Plank Row Supermans Run 400m #3 Burpees Push Ups Hanging Knee Raises Run 400m
4-21-15 CrossFit
Skill: Pistols and Rope Climbs WOD: 18min AMRAP 10 HSPU 10 Pistols 2 Rope Climbs
4-20-15 Turbo Training
For Time: 30 Box Jumps Row 250m 30 Goblet Squats Row 250m 30 Box Push Ups Row 250m 30 KB Swings Row 250m 30 Alt. DB Press Row 250m 30 MB Sit Up & Press Row 250m 30 Supermans Row 250m 30 Shotguns Row 250m 30 DU Row 250m 30 Burpees
4-20-15 CrossFit
Strength: Front Squat 5×5 WOD: 4 Rounds 14 Box Blasts 12 KB Swings (Sc)35/24 (Rx) 44/35 (Rx+) 70/53 10 Plyo Push Ups 400m Run
4-18-15 Goliath
“Hammer” 5 Rounds, each for time. 5 Power Cleans (Sc) 95/65 (Rx) 135/95 10 Front Squats 5 Jerks 10 Pull Ups Rest 90 secconds
4-18-15 Turbo Training
“1, 2, 3, Row!” 5 rounds 20 DB Thruster 15 Shotguns 10 Push Ups 500m Row