CrossFit Phoenix Fire

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)

Wednesday, May 19th, 2010 "C" shift

PRACTICE SKILLS TODAY .......YOUR CHOICE

Tuesday, May 18th, 2010 "B" shift

REST DAY

Monday, May 17th, 2010 "A" shift

W.O.D.

"Linda"

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

Of the triplet: 

Deadlift (1.5 x bodyweight)

Push Press(.75% bodyweight)

Squat Clean(.75% bodyweight)

Set up 3 bars, and get it on.