Tuesday, March 31, 2015
Strength
Squat
Conditioning
20 Power cleans (155#/105#)
20 Wall ball (20#/14#)
20 Box jumps (24″/20″)
10 Power cleans (185#/125#)
10 Wall ball (20#/14#)
10 Box jumps (24″/20″)
5 Power cleans (225#/145#)
5 Wall ball (20#/14#)
5 Box jumps (24″/20″)
Sunday, March 29, 2015
For time:
Run 800m
100 Toes to bar
At the 5, 10 and 15 minute mark perform 20 burpees
Saturday, March 28, 2015
CrossFit Open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95#/65#)
Thursday, March 26, 2015
With a 16 minute clock –
Row 2K
Then with the time remaining, AMRAP of:
20 KB swings (70#/55#)
20 Sit ups
Wednesday, March 25, 2015
Strength
Press
Conditioning
5 Rounds for time of:
7 Strict pull ups
14 Back squats (185#/130#)
Run 200
Tuesday, March 24, 2015
Strength
Squat
Conditioning
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees
♦ compare to 06/22/14 ♦
