CrossFit Journal: The Performance-Based Lifestyle Resource

4/18: get some….

17

Apr

2014

Workout of the Day A. Back Squat 5-4-3-2-1 then B1. 3 Sets 15 weigthed sit-ups 25/35 Rest :30 sec 10 Front Rack Barbell Step-ups 75/115 Rest :30 Sec then Tabata Burpess Air Squats Post your scores to the Whiteboard.

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4/17: TEAM….WORK TOGETHER

16

Apr

2014

Workout of the Day Team of 2 5k Row – Each person must row a minimum of 2k each, you may partition however you like 50 Thrusters 65/95 – switch as needed 50 SDLHP 65/95 Post your scores to the Whiteboard.

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4/16: HELEN

15

Apr

2014

Workout of the Day Strict Press 2-2-2-2-2 rest 2:00 then “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard.

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4/15: get your muscle-up!!!

14

Apr

2014

Workout of the Day 10 MIN – MU tech work or DU practice then 3 set of sustainable effort – each set should be the same 10 Cal Row 20 WB 14/20″ 30 Push-ups 40 DU/SU Rest :30 sec Post your scores to the Whiteboard.

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4/14: POWER SNATCH

14

Apr

2014

Workout of the Day Power Snatch 3-3-3-3-3 Build to a moderate 3 rest 2:00 then 12 Min Amrap 5 Power Cleans 85/115 10 Burpees 15 Box Jumps Post your scores to the Whiteboard.

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4/11: crossfit total…tonight 5:30pm

10

Apr

2014

Workout of the Day Warmup: 4 Rounds – not for time Row 250 10 Walking lunges per leg 10 HR Push-ups 10 Squats then A. Back Squat 5-5-5-5 (build to a moderate 5 by last set) then B1. 10 Burpees Rest :30 B2. 14 DB Step ups (moderate load) -

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4/10: THE BEAR COMPLEX……BENCHMARK

9

Apr

2014

Workout of the Day “The Bear Complex” 35-35-35-35-35 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press *No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal

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4/9: TEENS PROGRAM IS COMING!!!

8

Apr

2014

Workout of the Day WARMUP: :30 Sec Plank :30 Sec Walking Lunge 10 Push Press w/empty bar 10 Front Squats w/empty bar x5 then For Time: 30 Cal Row 15 Power Cleans 75/115 30 HR Pushups 15 Power Cleans 75/115 30 T2B !5 Power Cleans 75/115 Post your scores to

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4/8: CROSSFIT TOTAL THIS FRIDAY 5:30PM!!

7

Apr

2014

Workout of the Day Warmup 5 mins of Mobility then build from 50% to 75-80% Run 100m Rest :30 Run 200m Rest :45 Run 300m Rest :60 x 3 then 4 Rounds (sustainable effort for each round/each should be the same) 400m Run 5 Wall Walks 50 DU/SU Rest :30

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4/7: POWER CLEAN!!

7

Apr

2014

Workout of the Day A. Power Clean 3-3-3-3-3 build to a moderate triple Rest 2-3 min then 10 Min Amrap 5 Power Snatch 65/95 10 Box Jumps (step down) 20/24 Row 150 Post your scores to the Whiteboard.

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