Tuesday 7/11/17

Back Squat 
3 waves:
1x2 (275)
1x2 (315)
1x2 (365) 

Clean & Jerk 
1x1 (225)
1x1 (245)
1x1 (265) 

 

Sunday 7/9/17

3 rounds:
1 Weighted Bar Dip (135,160,160)
(rest 1:00)
1 Weighted Pull-up (70,70,70)
(rest 1:00)
5 Weighted Bar Dip (90,100,115)
(rest 1:00)
5 Weighted Pull-up (25,25,25)
(rest 1:00)

8 rounds:
8 Close Grip chest Press (100)
8 Seated Cable Rows (150)
(rest :30)

15-12-9-6
Pec Dec (70)
Plate Raise (25)
(no rest)

15-12-9-6
Single-Arm Nautilus Curl (80)
(rest 1:00)

15-12-9
Face Pull (50)
Triceps Ext (50)
(rest 1:00)

Saturday 7/8/17

Back Squat
1x3 (286)
1x3 (308)
1x3 (330)
3x1 (352)

Push Press
1x3 (187)
1x3 (198)
1x3 (209)
3x1 (220)

Clean Pull
3x3 (286)

Thursday 7/6/17

5 rounds:
20yrd Sled Push Shuttle
(rest while partner pushes) 
40yrd Sled Push Shuttle
(rest while partner pushes) 
60yrd Sled Push Shuttle
(rest while partner pushes) 
(rest 2:00 between rounds) 

 

Wednesday 7/4/17

8 rounds:
8 Close Grip Chest Press (100)
8 Seated Cable Row (150)
(rest :30)

15-12-9
Pec Deck (70)
Face Pull (50)
(no rest)

3 rounds:
25 ABMAT Sit-up
15 Single-Arm Nautilus Curl (80)
15 Triceps Extension (50)
(no rest)

Sunday 7/3/17

Strides
5x 40yrd
(Walk back recovery)

Sprints
1x 10yrd
1x 20yrd
1x 30yrd
1x 40yrd
1x 10yrd
1x 20yrd
1x 30yrd
1x 10yrd
1x 20yrd
1x 10yrd
(Walk back recovery)

Shuttles
200yrd Shuttle (10-20-30-40)
(Walk 100yrd)
200yrd Shuttle (10-20-30-40)

Friday 7/1/17

Training at Crucible CrossFit

Back Squat
1x3 (275)
1x3 (315)
1x3 (365)

Push Press
2x3 (225)

Power Clean
2x3 (225)

Sit-ups
3x25

Sled Push
20yrd Shuttle (45)
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
20yrd Shuttle (45)
(Rest :30 between shuttles)