A.
3 rounds for technique and load
Bulgarian split squat x 6
max reps of ring push ups
score
25#DB-22, 35#DB-20, 35#DB-15
B.
4 rounds for reps
45 seconds of dumbbell burpees 35#
15 sec rest
45 seconds of anchored sit ups
15 seconds rest
score
7-30, 6-20, 6-20, 7-21
I've been CrossFitting since January 2011, mainly training alone in my garage. My love for fitness started as a scrawny 13 year old kid that just wanted to get bigger. As an adult my passion for functional fitness and coaching led me to attaining CF-L1. This blog is my training journal. The workouts are a combination of the Main site, my own programming, OPT and Invictus...
Saturday, July 28
Thursday, July 26
June 26 2012
A.
5 sets of
3 Squat cleans
increase the load on each set, work on speed under the bar
score
95#-135#-145#-155#(got a bit slower at this weight)
B.
12 minute partner alternating AMRAP
6 front squats 135#
200 m row
Score
9 rounds
5 sets of
3 Squat cleans
increase the load on each set, work on speed under the bar
score
95#-135#-145#-155#(got a bit slower at this weight)
B.
12 minute partner alternating AMRAP
6 front squats 135#
200 m row
Score
9 rounds
July 25 2012
4 x 5 minute rounds
unbroken pull ups
400 m run
max reps of push press 115#
score:
rd1) 22-22
rd2) 18-23
rd3) 23-19
rd4) 20-19
unbroken pull ups
400 m run
max reps of push press 115#
score:
rd1) 22-22
rd2) 18-23
rd3) 23-19
rd4) 20-19
Wednesday, July 25
July 24 2012
Deadlift
5-5-3-3-1
Find your 1 RM
score
225-245-265-275-305PR
Death by burpees
score
16 minutes
5-5-3-3-1
Find your 1 RM
score
225-245-265-275-305PR
Death by burpees
score
16 minutes
Sunday, July 22
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