Saturday, May 11, 2013 Power Clean+Front Squat-Overhead Walking Lunge-Handstand Push Up
EMOM for 8mins
Power Clean+Front Squat
2@80%-1RM Power Clean
Friday, May 10, 2013 Bench Press-Overhead Squat-Burpee
Thursday, May 9, 2013 Deadlift-Power Clean-Front Squat-Split Jerk-Annie
Hang Power Clean
Wednesday, May 8, 2013 Power Snatch-400 meter Run
EMOM for 6mins
4 rounds each for time
1:4 1:3 1:2 1:1
Tuesday, May 7, 2013 Row-Pull Up-Kettlebell Swing-Burpee-Handstand Push Up
50 Pull Ups
20 Ring Push Ups
10 Toes to Bar
Monday, May 6, 2013 Hang Squat Snatch-Deadlift-400 meter Run-Wall Ball-Ring Dips
Hang Squat Snatch-5x3@65%-1RM
Rest 1min between lifts
3 rounds for time
21 Wall Ball Shots-20/15-10ft
12 Ring Dips
- Run-Squats-Kettlebell Sumo Deadlift High Pull
- Front Squat-Shoulder Press-Hang Power Clean-Push Press-Clean and Jerk-Thruster-Deadlift
- Bench Press-Deadlift-Hand Release Push Up-Squat Snatch
- Row-Burpees-Double Unders-Kettlebell Swings-Overhead Walking Lunge-Handstand Push Ups
- "Death By Clean and Jerk"
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Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Free Trial Class
Do you want to improve your lifts and reach new PRs?
Learn and train on Olympic lifting and Powerlifing techniques every Sunday @ 11:30am with our Barbell Club.
No CrossFit membership required to join!
For more information, email email@example.com or call 954.326.8540