Saturday 4/29/17

Demo lifting during clinic at CrossFit BOTB

Snatch 
1x2 (165)
1x1 (185)
1x1 (205)
1x1 (225) 

Clean + Front Squat + Jerk 
1+1+1 (225) 

CleanJerk
1x1 (245)
1x1 (275)  

 

Thursday 4/27/17

Sled Push (10:12)
40yrd Shuttle (45)
40yrd Shuttle (90)
40yrd Shuttle (135)
40yrd Shuttle (180)
40yrd Shuttle (225)
40yrd Shuttle (270)
40yrd Shuttle (315)
40yrd Shuttle (270)
40yrd Shuttle (225)
40yrd Shuttle (180)
40yrd Shuttle (135)
40yrd Shuttle (90)
40yrd Shuttle (45)

Sled Pull (8:13)
400m (135)

 

Wednesday 4/26/17

Tabata - Russian Kettlebell Swing 10x (62)
(rest 1:00)
Tabata - Assault Bike 40Cal

Tabata - Push up/Bent Cable Row 12/12
(rest 1:00)
Tabata - Push up/Bent Cable Row 12/12

 

Tuesday 4/25/17

Back Squat 
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)

Push Press (back)
1x5 (185)
1x5 (225)
1x2 (275)
1x2 (255)
1x2 (235) 

RDL 
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)

Not timed:
40 ABMAT Sit-ups 
20 Back Extensions
30 ABMAT Sit-ups 
15 Back Extensions
20 ABMAT Sit-ups 
10 Back Extensions 

Neck Harness
3x25 (25) 

 

Sunday 4/23/17

4-Way Neck
25-20-15-10 (Neck Flex)

5 rounds:
7 Bench Press (225)
7 Lat Pull-down (160)
(rest 1:30)

4 rounds:
10 Pec Dec (80)
10 Bent Cable Rows (130)
(rest 1:00)

15-12-9
Face Pull (60)
Triceps Ext (60)
(rest :30)

Band Pull
100 (red band)

Thursday 4/20/17

Sled Push
40yrds (205)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds

(rest 2:00)
40yrds (180)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds

(rest 2:00)

40yrds (160)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds

Wednesday 4/19/17

Back Squat 
1x5 (225)
1x5 (275)
1x5 (315)
2x3 (365)

Push Press (back)
1x5 (185)
1x5 (225)
2x3 (245)