0830, Friday, 30 March 2012

400 m run

Warm Up x 1

Strength:
Power Snatch - 10 x 8 x 6 x 4 x 2

Met Con:
5 min AMRAP - Double Unders

Rest Day, Thursday, 29 march 2012,

Rest day

Work on flexibility and double unders at home! 

Friday preview:

Strength: Power Snatch

Met Con: Double Under AMRAP, as many double unders as you can complete in five minutes. 

0530, Wednesday, 28 March 2012

Warm up x 1

Strict Pull Up: 6 x 4 x 2

Met Con:

8 minute AMRAP

10 Overhead Squats (75/45)
20 Double Unders (sub 60 single unders for double unders if needed)

0530, Tuesday, 27 March 2012

Warm up x 2

Power Clean: 5 x 5 x 5

Met Con: 50 box jumps for time (4 minute time cap)

0800, Saturday, 24 March 2012, (hangar)

Workout tomorrow at the hangar, 8 AM first time or redo of 12.5. Don't be late. See you tomorrow sleep well you'll need the rest ;)

No workout, Friday, resting!

No workout Friday. Next workout will be Saturday at the hanger. 12.5 do over or first time!

0530, Thursday, 22 March 2012, Garage

Warm Up:
200 m run
1 x warm up

Met Con: 12.5 CrossFit Games WOD

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...