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April 19, 2011 PDF Print E-mail
Written by Andrea   
Monday, 18 April 2011 21:09



Skill Day

Today, do the Burgener warm up and practice the hang power snatch with PVC or an empty bar.

 
April 18, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 17 April 2011 20:27



Advanced

200m run

50 push ups

200m run

50 knees to elbows

200m run

50 squats

200m run

50 good mornings


Intermediate

200m run/walk

40 push ups or progressions

200m run/walk

40 knees to elbows or knee ups

200m run/walk

40 squats

200m run/walk

40 good mornings


Beginner

200m run/walk

30 push ups or progressions

200m run/walk

30 knee ups

200m run/walk

30 squats

200m run/walk

30 good mornings

 
April 17, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 16 April 2011 22:27



"Baby Hammer"


Advanced

5 rounds

5 hang power cleans  #65

10 front squats  #65

5 jerks  #65

10 pull ups


Intermediate

4 rounds

5 hang power cleans  #45

10 front squats  #45

5 jerks  #45

10 pull ups or progressions


Beginner

3 rounds

5 hang power cleans  #15-25

10 front squats  #15-25

5 jerks  #15-25

10 pull up progressions




 
April 16, 2011 PDF Print E-mail
Written by Andrea   
Friday, 15 April 2011 17:52



Rest Day


Last Updated on Sunday, 22 May 2011 15:43
 
April 15, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 14 April 2011 19:36



"Baby Jackie"


Advanced

Row 1000m

50 thrusters #35

30 pull ups

Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions

Beginner

Row 500m

30 thrusters #15

15 pull up progressions or ring rows

 
April 14, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 13 April 2011 17:07



Advanced
4 rounds
100m walking lunge
200m run

Intermediate
3 rounds
100m walking lunge
200m run or walk

Beginner
3 rounds
50m walking lunge
200m run or walk

(No weight for these)

 
April 13, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 12 April 2011 19:30



Advanced
5 rounds
10 burpees
10 overhead squats  #45
10 pull ups
10 dips

Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats  #35
10 pull ups or progressions
10 dips

Beginner
3 rounds
10 pregnant burpees
10 overhead squats  #15-25
10 pull up progressions
10 dips

For the dips, use rings, parallel bars or a bench.

 
April 12, 2011 PDF Print E-mail
Written by Andrea   
Monday, 11 April 2011 20:22


Rest Day

 
April 11, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 10 April 2011 16:37



Skill Day

Today, pick a weight, from PVC to #65, and practice:

Shoulder press

Push press

Push jerk

Split jerk

 
April 10, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 09 April 2011 16:31



Advanced

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate

Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

 
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CrossFit is a strength and intensity based fitness program.

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