20131126

Monday & Tuesday

Been meaning to post these...

Monday:
5:00 air dyne

Over head squat 3,3,3,3,3 worked up to 190lbs

"Randy" 
75 power snatches at 75lbs
7:20

Then
10,8,6,4,2
Strict pull ups
Burpees 
5:20

Finally, swam 10x25m

Tuesday:
5:00 air dyne

Back squats 2,2,2,2,2,2,2
Worked up to 255

21,15,9
Kettlebell swings 53lbs
Burpees
4:08

Then,
21,15,9
Ball slams 20lbs
Box jumps 24"
3:57

Finally,
12,9,6
Chest to bar pull ups
Weighted bar dips 25lbs
4:09

5:00 cool down on the air dyne 



No comments:


At the old HQ, CrossFit MECCA in 2007