20160429

Push it

Strength
Barbell walking unges 3x8 (per leg) @ 115

5 rds:
8 press w/2x16kg KB
30 russian twists w/25# plate
25m sled push +45lbs
10:30

5x5 back squat @135 to finish

20160428

CFFB rest, so not resting

6:30
5x200m sprints

12:30
5 mile hike, flak, sapi plates, water

20160427

Day two then...

Power snatxh 6x2 @135
3x max strict chins 12,8,8

Five rounds:
:30 max deads @225
:30 rest
:30 burpees
:30 rest

20160426

Starting CF Football programming

Strength

Amateur
Squat 3×5 (add 5 lbs to last workout) 225
Press 3×5 (add 2.5 lbs to last workout) 95

Complete 6 rounds for time:

1.5 pood KB Power Snatch – 8 Reps (didn't alternate and sis 1 pood on right arm)
Ring Dips (subbed bar dips) – 10 Reps
Row – 20 Calories
Rest 45 seconds
Post time to comments.

17:36

20160422

Good to go

With the S-2 section. Cammies, sleeves down, no rank/no cover.
Group warm-up.
Deadlift, 15:00 to find a heavy single for the day, 325, while instructing.
Then, 7 rds, every 3:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back
Then about 10 minutes of MCMAP throws.

20160421

Yeah, did something Tuesday...

Box squats, 5x8 95, 135, 185, 205, 225
4x8 pendlay row @135
5 rds, for time,
21 double unders
7 power cleans, increasing weight,
95, 115, 125, 135, 145
7:36
5 rds, every minute
50m shuttle run
1 125lbs stone from ground to ovwr the shoulder

20160419

Hungover

Sunday boat trips should not be done in Sundays.

Front squats, 5x3, 95, 135, 165, 185, 195
Kettle bell snatches 4x5, 12kg right arm, 20, 24, 28, 32 on left arm

2 rounds, not for time
200m farmers walk 20kg KBs
400m run


At the old HQ, CrossFit MECCA in 2007