Crossfit Brian: August 2013

Saturday, August 24, 2013

Squat: 3x5
Bench: 3x5

Metcon:
21-15-19 DB Push Press, DB lunge, Pull ups

10 min amrap:

6 HSPU
8 over the box jumps (two in a row)
10 GHD situps

DL 5rm

Amrap 10 mins

5 Pullups
10 DB PP
60 Single Unders

rest, then

7 rds
7 burpees/7 T2B

Squat 3x5
Press 3x5

Metcon:

1/2 Cindy

Deadlift 5rm

metcon:

3 rounds

400m Run

10 OHS 115#

15 Ring Dips

rest 2 mins

Squat 3x5
Press 3x5

Metcon
Tabata KB swings (70#), Row, Wallball 20#

Bench Press: 3x5

Metcon:
3 rds
20 pullups
15 DB hang squat snatch 40#
10 Burpees

then,
Annie
50-40-30-20-10 DU's/situps

Squat: 3x5
Press: 3x5

1RM Snatch
Power Snatch 6x2

metcon:
5 rds: 8 ring dips, 10 box jumps 24", 8 OHS 45#

Squat: 3x5

Metcon:
5 rds: 6 HSPU, 8 C2B pullups, 10 T2B, then 50 steps 25# OH walking lunge

Squat: 3x5

Metcon:

5 rounds
6 HSPU
8 C2B pullups
10 T2B
then 50 steps 25# overhead walking lunge

Squat: 3x5

Press: 3x5

Metcon:

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull-ups
Alternating Pistols
Alternating DB Snatch (70/50)