Tuesday the 27th of December, 2011

Posted on December 26, 2011 Dominic

6 Comments BOOKMARK

Power cleans 3-3-3-3-3

rest and recover

500m farmer’s walk (70/53)
Perform 3 burpees for every drop at the end of the carry

SCORES

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Tagged with: burpees, crossfit, crossfit 305, crossfit miami, farmer's walk, Power Clean

6 Responses to “Tuesday the 27th of December, 2011”

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Joseph says:

December 27, 2011 at 12:50 pm

Late night Workout at the Y last night, after driving all day
Warm up
3x
15 squats
10 push ups
5 pull ups

ROM

OHP
90×5
7pull ups
100×3
7pull ups
115×5
7pull ups
getting strong!

4 x
Row 500 Meters
20 push ups

2 minute plank series
5x 15/30 planche progression hold

stretch

TODAY – again at the Y
Warm Up
15 Squats
10 push ups
10 hollow rocks
7 pull ups

2 minute plank series
5x planche progression hold 15/30

Power Cleans
135 – 145 – 150 – 150 – 150

Row intervals 20/40 x8
106, 107, 108, 106, 106, 105, 103, 105

Stretch

In this last month or so of travel working out at Y’s and Bally’s and other Crossfit gyms really has grown my appreciation for Crossfit 305. We have consistently good programming, top coaching, and a really great community of clients and coaches. OUr facility is hard to beat, and can really be used to accomplish some amazing goals for lots of people. Keep it up 305!