Friday 9/26/14

"It is by acts, and not ideas that people live."

"CrossFit"
A. Barbell reverse lunge 3 sets 8 each leg
B. AMRAP 10
10 thrusters 95/65
10 box jumps

Thursday 9/25/14

If you love life, don't waste time, for time is what life is made up of.-Bruce Lee


"CrossFit"
A. 3 hang cleans + 1 jerk
B. 3 sets
Run 800m
Rest 2 mins

"Weightlifting"
A. Mobilize, row, etcetera in prep for meet

Wednesday 9/24/14

Froning & Hobart "Frantasy Land" 
-Quality movement

"CrossFit"

A. Deadlift 7-5-3-1(climbing)

B. AMRAP 10

2 Burpees 

2 pull-ups 

4 Burpees 

4 pull-ups 

6 Burpees 

6 pull-ups 

8.......... & so on...

"Weightlifting"

A. 3 position power snatch

B. Push press 6x3

C. Front squat 6x3

Tuesday 9/23/14

The way I see it, if you want the rainbow, you gotta put up with the rain.-Dolly Parton


"CrossFit"
A. EMOM x10
 5 hspu
20 double unders
B. For time:
50 shoulder to overhead 135/95
C. 3 rft
Row 500m
Rest 3 mins

"Weightlifting"
A. High hang double clean
B. Jerk doubles
C. Snatch balance triples

Monday 9/22/14

Bar Muscle Up Progression

"CrossFit"
A.  Backsquat 5 sets 5 reps
B.  For time:
50 Wall balls
30 Power Cleans 155/105
15 Bar Muscle Ups

"Weightlifting"
A.  High Hang Snatch Double 75%-80%
B.  Snatch Pulls 8x1@90-100%
C.  B Squat 5x5