Monday-5/13/2013

Main – CrossFit

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Lev1: Back Squat (3-1-3-1-3-1)

Lev2: Back Squat (4×8)

Conditioning (Time)

ROCK AND JOCK (20 min cap)

20 push press (135/95)
1 round
10 TTB
10 wall ball
15 back squats(135/95)
2 rounds
10 TTB
10 wall ball
10 hang cleans(135/95)
3 rounds
10 TTB
10 wall ball

Daniel – 05/11/2013

Main – CrossFit

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Daniel (Time)

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

Friday-5/10/2013

Main – CrossFit

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Lev1: Deadlift (1RM)

Lev2: Deadlift (5×5)

Conditioning (Time)

15min AMRAP

4 DL(@50% of BW)
8 Hand release push-ups
16 Box Jumps(24/20)

Friday-5/10/2013

Main – CrossFit

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Lev1: Deadlift (1RM)

Lev2: Deadlift (5×5)

Conditioning (Time)

15min AMRAP

4 DL(@50% of BW)
8 Hand release push-ups
12 Box Jumps(24/20)

5th Ave Combine

Main – CrossFit

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Bench Press (ME @BW)

Conditioning (No Measure)

Broad Jump

Conditioning (Time)

Shuttle Run

Conditioning (Time)

Bonus: 12min, 4min AMRAP each pair

3 Power Cleans(155/115lbs)
20 DU

4 Front Squat(155/115lbs)
20 DU

5 Push Jerks(155/115lbs)
20 DU