CrossFit Phoenix Fire

Friday, June 4th, 2010 "A" shift

REST DAY

Thursday, June 3rd, 2010 "C" shift

Strength

Deadlift

3-3-3-1-1-1-1

W.O.D.

5 rounds for time:

5 Power cleans(185)

10 burpees

Wednesday, June 2nd, 2010 "B" shift

Strength:

Back Squat

5x5

W.O.D.

30 muscle-ups for time

Thursday, May 27th, 2010 "B" shift

Strength:

Clean Grip Deadlift

3-3-3-3-3

W.O.D.

15 Min. AMRAP

5 Pull-ups

10 Ring dips

15 double-unders

Wednesday, May 26th, 2010 "A" shift

Strength:

Front Squat

3-3-3-1-1-1-1 

W.O.D.

21-15-9

Thrusters (95)

Burpees

Pull-ups

Monday, May 24th, 2010 "B" shift

Strength:

Power clean (max)

Power Snatch (max)

W.O.D.

10-9-8-7-6-5-4-3-2-1

Push Press (135#)

Pull-ups

Sunday, May 23rd, 2010 "A" shift

REST DAY

Saturday, May 22nd, 2010 "C" shift

Strength:

Bench Press

3-3-3-1-1-1

W.O.D.

Every min on the min for 15 mins. perform:

5 thrusters (95)

5 burpee-pull-ups

Friday, May 21st, 2010 "B" shift

W.O.D.

5 rounds for time:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Jerks

Load is 135lbs.

Thursday, May 20th, 2010 "A" shift

5 rounds for time:

250 m row

5 muscle-ups

10 Power cleans(bodyweight)