“CrossFit Total II”
1RM Clean
1RM OHS
1RM Bench
Cash-Out:
3 RFT
•
400m run
•
25 Hollow Body Sit-ups
WOD
TUESDAY 7/23/2013
Skill/Strength:
Turkish Get-up: 3 x3 each arm
WOD:
“ANGIE”
· 100 Pull-ups
· 100 Push-ups
· 100 Sit-ups
· 100 Squats
(For Time-complete all reps of each exercise before moving to the next)
MONDAY 7/22/2013
“CrossFit Total”
1 RM Back Squat
1 RM Press
1 RM Deadlift
Cash-Out:
7KTE
5 SQUAT
3 BURPEES
·
Friday 7/19/2013
Strength
15 min to work on weakness
WOD
Diane 225/155
21-15-9
Dead lifts
HSPU
Thursday 7/18/2013
Strength
Snatches- 10-10-5-5-5
Ab circuit- 3 rounds-30 seconds each-ab mat sit ups,plank, v ups
WOD
21-15-9
Snatches 95/65
Wall balls
Happy Birthday Noah!!!!!!!!!!!!!!!!!!!!!
Wednesday 7/17/2013
Strength
Push press 15-12-10-10
WOD
10,9,8,7,6,5,4,3,2,1
Pull ups
Air squats
Ball slams
Tuesday 7/16/2013
WOD
Strength
2 min Stations- sled push- rowing- tire flips 2 people- farmers carry-rope whips
WOD
15 min amrap
15 box jumps 24/20
12 Kettle bell swing 70/45
9 dead lifts 135/95
Monday 7/15/2013
Strength– on the minute for 10 mins
2 front squats 135/95
2 thrusters 135/95
WOD
4 RFT
400 meter run
10 thrusters 95/65
5 muscle ups ring or bar- scaled is dips 15
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” Arnold Schwarzenegger
