Sunday, 23 February 2014

CrossFit for the last week of Feb

Monday:
Strength: push press heavy 3

12 min AMRAP
 5 box jumps
10 burpees
15 KB swings 

Tuesday:
Strength: front squat to 5

 5 rounds for time: 
 20 DUs
 10 power cleans (60/40)
 5 pull-ups 

Wednesday:
No strength training today

400m run

4 rounds:
5 pull-ups 
10 push-ups 
15 squats 
800m run:

4 rounds:
5 pull-ups 
10 push-ups 
15 squats 

400m run

Thursday:
Strength: push press heavy 3

"Annie"
50-40-30-20-10
DU's
Sit-ups 

Friday:
Strength: front squat to 5

10-9-8-7-6-5...1
Wall balls
HR push-ups 
Knees-to-elbows

Saturday:

Fun/Partner/Team WOD

See you down here folks.

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