Saturday, June 30, 2012

Workout

CrossFit

Front Squat- 60, 65, 70, 75-80% of 1 rep max (115)
5-5-5-5
70, 75, 80, 90

Back Squat- 80% of 1 rep max (135)
3-3-3-3
110-110-110-110

WOD
1 minute of work, 1 minute rest/transition
toes to bar
db snatch- 30 lbs.
slam ball- 20 lbs.
shoot throughs

Wednesday, January 25, 2012

Workout

CrossFit

Warm up with air squats, high knees, butt kicks

Back Squat
5-5-5-5
95, 105, 110, 115

WOD
7 minute AMRAP
10 shoot throughs
10 lunge steps
7+8