Crossfit Brian: May 2011

Monday, May 16, 2011

Monday May 16, 2011

“Jackie”

1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post time to comments.
Compare to 1/12/11.

Sunday May 15, 2011

2 Power cleans and 1 Jerk every min on the min for 15 mins.

65-80% of 1rm

Thursday May 12, 2011

3 Rounds:

Run 800m
15 Deadlifts (225/155)

Wednesday May 11, 2011

40 Double Unders
35 Box Jumps (24/20)
30 Wall Balls (20/12)
25 KB Swings (1.5/1)
20 Ring Dips
15 DB Hang Squat Cleans (45s/35s)
10 Pull Ups
1 Rope Ascent

Tuesday May 10, 2011

Bench Press

5-5-3-3-3

~REST~

21-15-9

Burpees
Sit Ups

Monday, May 9, 2011

Monday May 9, 2011

5 Rounds:

3 Hand Stand Push Ups
6 Unbroken Hang Power Snatch (75/55)
9 Chest to bar Pull Ups

Sunday May 8, 2011

“Christine”

3 Rounds
Row 500m
12 Deadlifts (BW)
21 Box Jumps (20)

Thursday May 5, 2011

Run 800m
21 Back Squats (165/115)
Run 800m
15 Back Squats
Run 800m
9 Back Squats

Wednesday May 4, 2011

Press
5-5-3-3-3

~REST~

Tabata

Sit Ups
Sumo Deadlift High Pulls (75/55)

Tuesday May 3, 2011

6 Rounds
6 OHS (95/75)
12 Box Jumps (24/20)
24 Double Unders

Sunday May 1, 2011

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Thursday April 28, 2011

Run 400m
21 KB Swings (1.5/1)
10 One Arm KB Snatch (1.5/1) (5 on each side)
Run 400m
15 KB Swings
10 One Arm KB Snatch
Run 400m
9 KB Swings
10 One Arm KB Snatch

Wednesday April 28, 2011

5 Rounds

5 Ring Dips
10 Push Ups
15 Pull Ups
20 Sit Ups
25 Double Unders

800m Run
10 Deadlift (225/115)
1 Jump Squat
9 Deadlift
2 Jump Squat
8 Deadlift
3 Jump Squat
7 Deadlift
4 Jump Squat
6 Deadlift
5 Jump Squat
5 Deadlift
6 Jump Squat
4 Deadlift
7 Jump Squat
3 Deadlift
8 Jump Squat
2 Deadlift
9 Jump Squat
1 Deadlift
10 Jump Squat

Crossfit Brian