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Archive for the ‘xfit’ Category

Tuesday Workout

Tuesday, April 30th, 2013

In Sacramento

Str: Strict press/Push press/jerk (95 … 165)

Met: 3 Rounds
10 Squat Cleans 135lb
15 burpees
20 lateral jumps

10:31 Rx

Thursday workout

Friday, April 26th, 2013

every min on the min for 16 min

even: 1 sumo DL
odd: max handstand pushups

did 225 for DL, it was pretty easy
HSPU started at 4 reps dropped to 2 by the end

Met: Toes to bar Annie
50 double unders
25 toes to bar
40 double unders
20 toes to bar

9:27 Rx

Tuesday Workout

Tuesday, April 23rd, 2013

Fight Gone Bad

247 Rx

Thursday Workout

Thursday, April 11th, 2013

Hang Snatch 2 reps every minute for 10 min (95lb)

TT 800m Run
3:15 Rx

AMRAP 3:00
Double Unders
152 Rx

Tuesday Workout

Wednesday, April 10th, 2013

Fran!!!

21-15-9
Thruster @ 95
Pullup
8:57 Rx

Saturday Workout

Wednesday, April 10th, 2013

13.5

4:00 Amrap (8:00 for bamfs, 12:00 for Rich)
15 Thrusters @ 100lb
15 Chest to bar pullups
45 Rx

Tuesday workout

Tuesday, April 2nd, 2013

Str: Thursters (set 3 rep max and 1RM) (145lb 3RM, 160 1RM)

5 rounds not for time {
5/5 KB clean and Press
5 strict mixed grip pullups
}

5 rounds not for time
{
5 dual KB squats
5/5 KB renegade rows
}

Tuesday workout

Wednesday, March 20th, 2013

Str: Thruster (3 reps every 2 min for 8 sets)
(95, 105, 105, 115, 125, 125, 135, 145 (only got 2/3))

Met:
AMRAP 6 min {
100m Farmer carry 45 DB each hand
10 DB pushups
}
Rest 1 min
AMRAP 6 min {
10 lunges with DB
20 abmat situps
}

3 / 4+14 @ 40lb

Saturday Workout

Monday, March 18th, 2013

13.2
AMRAP 10:00
5 Shoulder to overhead @115
10 Deadlift @115
15 box jumps @24″

6+3 Rx

Thursday Workout

Thursday, March 14th, 2013

Str: Max pullups training
8 rounds
9 pullups
30s rest

Met:
2 rounds
Run 400m
40 plate burpees (burpee then replace jump and clap with plate overhead)
16:30 Rx @ 45lb plate