..:: May 20, 2012
MONDAY 120521
Strength - squats - WOD - 800m
Posted by Maltese CrossFit at 8:37 PM
Workout of the Day
MONDAY 120521
May 20, 2012 08:37 PM
STRENGTH
B1. Weighted Pullups - strict - 4 x 3 reps - rest :60 sec
WOD
Run 800m
30 Pullups
Run 800m
Post - Skill work
No Comments
|
Post a Comment
FRIDAY 120518
May 17, 2012 09:03 PM
STRENGTH
A. Back Squat - 1x4@70% - 1x4@75% - 1x4@80% - 1x4@85% - rest 2-3 min
B1. Bench Press - 4x5 - up 5lbs from last bench - rest :60 sec
B2. Front Squat - 1x5@60% - 1x5@65% - 1x5@70% - 1x5@70% - rest :90 sec
WOD
21 - 15 - 9
Burpees
Chest 2 Bar Pullups
No Comments
|
Post a Comment
THURSDAY 120517
May 16, 2012 09:00 PM
Option 1
Skill Work-MU, Handstands, Mobility
Option 2
Make-Up WOD
Option 3
Friday Squats
WEDNESDAY 120516
May 15, 2012 08:57 PM
STRENGTH
Build to a Heavy 3 - Snatch - Touch and Go
+
Snatch Pulls - 5x3 @ 95%
WOD
3 RDS
10 - Ground to Overhead - 115/75
200yd Shuttle - 50yd - down and back twice
TUESDAY 120515
May 14, 2012 09:22 PM
STRENGTH
1RM - Power Clean
WOD
10 - Power Cleans - 75% 0f 1rm
20 - Pushups
9 - Power Cleans
18 - Pushups
8 - Power Cleans
16 - Pushups
7 - Power Cleans
14 - Pushups
6 - Power Cleans
12 - Pushups
5 - Power Cleans
10 - Pushups
4 - Power Cleans
8 - Pushups
3 - Power Cleans
6 - Pushups
2 - Power Cleans
4 - Pushups
1 - Power Clean
2 - Pushups
MONDAY 120514
May 13, 2012 08:51 PM
STRENGTH
B1. Snatch Grip Push Press - 4 x 3 - Heavier than last time - rest :60 sec
WOD
4 RDS
Run 200m
15 - DB Push Press - 50/35
15 - Box Jumps
FRIDAY 120511
May 10, 2012 05:25 PM
STRENGTH
A. Back Squat - 1x4@75% - 1x4@80% - 1x4@80% - 1x4@80% - rest 2-3 min b/t
B1. Ring Dips - 4 x 7-10 reps - rest :60 sec - weighted if possible
B2. Front Squats - 1x5@60% - 1x5@65% - 1x5@70% - 1x5@70% - rest :90 sec
WOD
6 shuttles
120 yd shuttle -
10 yd out and back - 20 yd out and back - 30 yd out and back
rest :90 between
THURSDAY 120510
May 9, 2012 08:40 PM
Option 1
Skill work - Oly./MU, etc.
+
1 mile run for time - set new PR
Option 2
Make up WOD
Option 3
Squats
WEDNESDAY 120509
May 8, 2012 09:26 PM
STRENGTH
Work to a Heavy Single - Shoulder to Overhead (push/split jerk) - then 2 singles at 90%
WOD
Row 1000m
30 Thrusters - 115/75
Run 800m
TUESDAY 120508
May 7, 2012 09:18 PM
WOD
"Filthy Fifty"
50 - Box Jumps
50 - Jumping Pullups
50 - KB Swings
50 - Walking Lunges
50 - Knees 2 Elbows
50 - Push Press
50 - Back Ext.
50 - Wall Balls
50 - Burpees
50 - Double Unders
