Archive for May, 2011
From CrossFit Football · 24 May 2011
Complete 2 rounds: Max Rep Push Ups in 2 minutes Rest 2 minutes Max Rep Strict Chin Ups in 2 minutes Rest 2 minutes Max Calories Row in 2 minutes Rest 2 minutes
Back Squat 5-3-1 · 23 May 2011
Back Squat 5, 3, 1 or more. Then… For time: 10 Toes to bar 20 Pushups – hand release 30 Kettlebell Swings 24/16 40 Box Jumps 20/18
More Sprints · 22 May 2011
Yes, more sprnts!! Short, fast, intense sprints should be part of your weekly program, make sure you don’t miss these sessions!!! 8 x 200m Sprints – rest 2 minutes between efforts
Rest Day · 21 May 2011
Recovery work, foam rolling and trigger point. Or… Rest day WOD “Josh” 21 Overhead squats 42 Pull-ups 15 Overhead squats 30 Pull-ups 9 Overhead squats 18 Pull-ups Weight for OH Squat is 40/30kg – Scale as required.
Power Clean · 20 May 2011
Power Clean 4×3 Then… 4 x 250m Row, rest 2 minutes between rounds
Deadlift 5-3-1 · 19 May 2011
Deadlift 5, 3, 1 or more Then… 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Pullups Burpees
Snatch · 18 May 2011
Power Snatch 3, 3, 3, 3 Then… Snatch Grip Push Press 5, 5, 5 (from behind the neck)
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