CrossFit Phoenix Fire

Monday, April 19th, 2010 "C" shift

Strength:

A1:Muscle Clean x3 x5 sets

A2:Weighted Pull-ups x5 x5 sets

B1: Power Clean x3 x5 sets

B2: Weighted Dips x5 x5 sets

Do each letter group together, E.G. A1 right to A2 with no rest the rest after A2

Saturday, April 17th, 2010 "A" shift

W.O.D.

Snatch (max for today)

Clean and Jerk (max for today)

Front Squat (max for today) 

Friday, April 16th, 2010 "C" shift

Strength

Deadlift

5x5 (5 working sets of the same weight)

W.O.D.

For time:

100 Overhead Squats (95lbs)

Record the highest # of unbroken reps, and total time of workout.

Thursday, April 15th, 2010 "B" shift

Strength:

Every Min. on the Min. for 10 Mins.

Snatch Grip deadlift

Hang Snatch

Overhead Squat

X3

W.O.D.

"Karibel"

10 rounds For time:

3 Snatches

15 Wall ball shots

Wednesday, April 14th, 2010 "A"shift

Strength:

Off

W.O.D.

Off

Tuesday, April 13th, 2010 "C" shift

Strength:

Push Press

3-3-3-3-3

W.O.D.

10 Thrusters (135)

50 Double-unders

8....

40....

6....

30.....

4....

20....

2......

10....

Post time and loads to comments

Monday, April 12th, 2010 "B" shift

Strength:

Back Squat:

3-3-3-3-3 (try to increase from last week)

W.O.D.

"Helen"

3 rounds:

400 m run

21 kettlebell swings( 53lbs)

12 pull-ups

Post time and loads to comments

 

Saturday, April 10th, 2010 "C" shift

Strength:

Snatch (max for today)

Clean and Jerk (max for today)

Front Squat (max for today)

Post loads to comments.

Friday, April 9th, 2010 "B" shift

REST DAY

Thursday, April 8th, 2010 "A" shift

Strength:

Power clean:

3-3-3-3-3

W.O.D.

800m run

Max Reps Overhead Squats(95lbs)

6 min time limit for workout.

Start the clock, run (1) 800 meter run then do as many overhead squats in the time remaining as possible.