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crossfit 305

Saturday at 305

9:00 am Unloaded For time: 30 Kettle-bell swings (35/26) 30 Box jump overs (20″) 30 Kettle-bell swings 30 Step back lunges (35/26) 30 Kettle-bell swings 30 Push-ups 30 Kettle-bell swings 30 Pull-ups 30 Kettle-bell swings 30 Burpees 10:00am Oly and CrossFit Warm-up 500 meter run
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Thursday the 13th of November, 2014

100 squats 90 sit ups 80 walking lunges 60 push ups 50 pull ups 40 wall ball shots 30 toes to bar 20 burpees
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Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push up
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Tuesday the 11th of November, 2014

Run 800 Meters 1 Legless Rope Climb, 15′ 5 Rope Climbs, 15′ Run 400 Meters 5 Rope Climbs, 15′ 1 Legless Rope Climb, 15′ Run 800 Meters
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Monday the 10th of November, 2014

Back squat 10-10-10-10  Up to 65% Pistols (Alternating) 10-10-10 Rest as needed Conditioning 2 rounds for total reps: 3 minutes 75/53 pound Barbell Thruster 2 Minutes Chest to Bar Pull Ups 2 minutes rest Supplement 3 x 20 GHD Hip Extension 100 abmat sit ups, fast
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Saturday the 8th of November, 2014

Warm-up 500 meter run then 3 rds, 5 Snatch grip DL 5 Snatch grip Push press 5 Overhead squat with pause rest as needed Weightlifting Snatch + Overhead squat (1+2)x5 Work up to heavy weight or add 5 lbs from last week. rest as needed Conditioning 5 rounds each Even minutes: 10-15 Thrus
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Saturday the 8th of November, 2014

“Daniel” 50 Pull-ups 400 meter run 21 Thrusters 800 meter run 21 Thrusters 400 meter run 50 Pull-ups  
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Friday the 7th of November, 2014

Power clean  3-3-3 Deadlift 10-10-10-10 Up to 60%  rest as needed “Runnin’ with the Devil” Run 400 Meters 21 Lateral Jump Burpees Rest 1 minute Run 400 Meters 21 Bar Touch Burpees Rest 1 minute Run 400 Meters 21 Burpee Pull Ups 8/7′ rest as needed Supplement 5
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Thursday the 6th of November, 2014

For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95/63 lb. barbell 30 knees-to-elbows 30 push presses, 95/63 30 hang power cleans, 95/63 30 wall ball shots, 20/14-lb. ball to 11/10-foot target 30 burpees 30 triple-unders
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