Metcon
5 rounds
20 KB swings 16 KG one handed
rest 45 seconds
10 diamond push ups
rest 45 seconds
Unbroken DU
rest 45 seconds
record # of DU
score 16,23,26,52,18
Rest 2 minutes
Row 1000M for time
score 3:41.9
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...
Friday, February 17
Thursday, February 16
2 16 12
***One armed workout
Metcon
"Fight gone bad"
Wall balls 20#
SDHP 24 KG KB right hand only
Box jumps 24"
Push press 16 KG KB right hand only
Row for calories
Score 330
Metcon
"Fight gone bad"
Wall balls 20#
SDHP 24 KG KB right hand only
Box jumps 24"
Push press 16 KG KB right hand only
Row for calories
Score 330
Wednesday, February 15
2 15 12
***after a week of shoulder therapy it was time for a good workout.
PART ONE:
Metcon
9-7-5
Deadlift, one hand, 40 kg kettle bell
Burpee, one hand
Score 1:27
PART TWO:
Rowing intervals
30 work : 90 rest
score: 1-164 m, 2-161 m, 3-159 m, 4-154 m, 5-154m
PART ONE:
Metcon
9-7-5
Deadlift, one hand, 40 kg kettle bell
Burpee, one hand
Score 1:27
PART TWO:
Rowing intervals
30 work : 90 rest
score: 1-164 m, 2-161 m, 3-159 m, 4-154 m, 5-154m
Monday, February 6
2 6 12
After dealing with a minor shoulder impingement I tried this little AMRAP
AMRAP 4 minutes
7 kb swings
7 burpees
rest 1 minute
AMRAP 4 minute
25 double unders
12 toes to bar
rest 1 minute
AMRAP 4 minute
10 step ups with 45# plate on shoulders
5 pull ups
score 1: 5+7 kb, 2: 4+25 DU, 3
AMRAP 4 minutes
7 kb swings
7 burpees
rest 1 minute
AMRAP 4 minute
25 double unders
12 toes to bar
rest 1 minute
AMRAP 4 minute
10 step ups with 45# plate on shoulders
5 pull ups
score 1: 5+7 kb, 2: 4+25 DU, 3
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