Monday April 8, 2013
CrossFit
15 minutes to Find a 1 Rep Max Clean & Jerk
Then...
4 Rounds:
- 400m Run
- 14 HSPU
- 7 Power Cleans @75% Max
Basics
Tabatas of:
- Row
- Toe 2 Bar
- Wall Ball
- Pushups
- *Tabata is 8 Rounds of 20s work/10s rest. Athlete takes lowest number of reps performed in the 8 rounds as their score. Athletes will complete all 8 rounds at one station before continuing on to the next movement.
Tuesday April 9, 2013
CrossFit
10mins of Mobility/Flexibility Work
Then...
Tabatas of:
- Row
- Toe 2 Bar
- Wall Ball
- Pushups
- *Tabata is 8 Rounds of 20s work/10s rest. Athlete takes lowest number of reps performed in the 8 rounds as their score. Athletes will complete all 8 rounds at one station before continuing on to the next movement.
PREP
- SHOULDER SERIES
- SQUAT SERIES
Wednesday April 10, 2013
CrossFit
15 min to Find a 1 Rep Max Snatch
Then...
- 1 min Max KB Swings
- *1 min rest
3 Rounds:
- 20 Box Jumps
- 20 Pullups
- 20 Ab Mat Situps
- *1 min rest
- 1 min Max KB Swings
Basics
5 Rounds:
- 30 MB Cleans
- 10 Burpees
Thursday April 11, 2013
CrossFit
- 100 Double Unders
- 80 Walking lunges(40 ea. leg) w/Plate Overhead(25/45)
- 40 Burpees
- 40 Walking Lunges(20 ea leg) 2/Plate Overhead
- 20 Burpees
- 100 Double Unders
PREP
- THURSTERS
- DEADLIFTS
Friday April 12, 2013
CrossFit
Back Squats: 2x3 @ 85%, 1x2 @ 90%, 1x2 @ 95%
Then...
For Time:
- 1000M Row
- 20 Turkish Get Ups
- 750 M Row
- 40 T2B
- 500 M Row
- 60 Ab Mat Situps
Basics
15 Min AMRAP:
- 3 Wall Balls
- 3 Pullups
- 6 Wall Balls
- 6 Pullups
- 9 Wall Balls
- 9 Pullups
- 12 Wall balls
- 12 Pullups...
- * and so on until end of 15 Min
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