Wednesday 160928
/
"Grace"
30 Clean & Jerk, 135#
Clean & Jerk 5x2 @ 70%
Tuesday 160927
/
File those callouses down!
"Cindy"
20:00 AMRAP
5 Pull ups
10 Push Ups
15 Squats
or
"Mary"
20:00 AMRAP
5 Handstand Push Ups
10 Pistols
15 Pull ups
Monday 160926
/
Beyond the Whiteboard calculates your avg power output for most workouts.
Why do we care about power output and intensity?
Read this: http://library.crossfit.com/free/pdf/31_05_fooling_with_fran.pdf
Read this:
http://library.crossfit.com/free/pdf/CFJ_2016_06_Intensity-Cecil_v2.pdf
Read this:
http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf
"Fran"
21-15-9 reps:
95# Thruster
Pull ups
After party-
3 rounds, not for time:
20 GHD Situps
20 Hip Extensions
Friday 160923
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Amrap in 20:00:
Run 200m
5 Snatches, 135#
Thursday 160922
/
Sled Push 3x25m - work up to heaviest weight possible
For time:
Run 1 Mile
For time:
Row 2k