Tuesday, April 09, 2013
Class:
CrossFit
Warmup:
10 Tin Soldiers
Hip Flexor Stretch
15 Pass Thrus
10 OH Squats with PVC
Hip Flexor Stretch
15 Pass Thrus
10 OH Squats with PVC
Workout Name:
Tuesday 4/9/13
Description:
Power Cleans 3x3 (70%, 80%, 90% or 1RM)
then
Death By Thrusters
1...first minute
2....second minute
3...third minute
so on....so forth
then
50 Weighted Sit Ups (45/25)
30 Good Mornings (Moderate weight)
then
Death By Thrusters
1...first minute
2....second minute
3...third minute
so on....so forth
then
50 Weighted Sit Ups (45/25)
30 Good Mornings (Moderate weight)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Monday, April 08, 2013
Class:
CrossFit
Warmup:
50 Double Unders
20 Pass Thrus
x 2 rounds
20 Pass Thrus
x 2 rounds
Workout Name:
Monday 4/8/13
Description:
Back Squat 3x3 @ 70%, 80%, 90% of 1RM
then
5 Rounds F.T.
400m Run
15 OH Squats
(If you put the bar down at anytime, you have 50 burpees at the end of the WOD.
then
3 Rounds
10 Roll Outs
60 Second Superman Hold
then
5 Rounds F.T.
400m Run
15 OH Squats
(If you put the bar down at anytime, you have 50 burpees at the end of the WOD.
then
3 Rounds
10 Roll Outs
60 Second Superman Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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