CrossFit Phoenix Fire

Saturday, May 15th, 2010 "B"shift

Back Squat (Max for today)

Deadlift (Max for today)

Power Clean (Max for today)

Warm up good, then hit a max for today and move on to next exercise. rest 10mins between

exercise.

Friday, May 14th, 2010 "A"

Strength:

Split Jerk

1-1-1-1-1-1

W.O.D.

2k Row

Thursday, May 13th, 2010 "C" shift

REST DAY

Wednesday, May 12th, 2010 "B" shift

Strength:

Front Squat

3-3-3-3-3

Clean Pulls

3-3-3

W.O.D.

21-15-9

Thrusters(95)

Double-unders

Tuesday, May 11th, 2010 "A"

REST DAY

Monday, May 10th, 2010 "C" shift

Strength:

Power Snatch 1x10 sets (use 85% of saturdays max)

W.O.D.

Row 1000 meters

50 double-unders

R0w 750 meters

75 double-unders

Row 500 meters

100 double-unders

 

Saturday, May 8th, 2010 "A" shift

Snatch   Max for today

Clean and Jerk  Max for today

Front Squat  Max for today

Thursday, May 6th, 2010 "B" shift

W.O.D.

From Crossfit Football

For time: 

30 Back Squats @ body weight

1000 meter row

30 Burpees

Post times to comments.

Wednesday, May 5th, 2010 "A" shift

Veteran:                                              Rookie:

Strength:                                                               Strength

Front Squat:                                                         Front Squat:

3-3-3-3-3                                                                5x5

W.O.D.                                                                   W.O.D.

      5 rounds :                                                              Weighted pull-ups

                 3 weighted Pullups                                                          1-1-1-1-1-1-1

                  Drop the weight

              without coming off bar

               5 deadhang pullups

               max kipping pullups

do entire series without coming off bar,

hold weight between knees of kettlebell

Hooked on foot 

Tuesday, May 4th, 2010 "C" shift

REST DAY