Bench Press

03/08/14

Bench Press (135) 20, (225) 4, (275) 2, (315) 2, (335) 2, (365) 2, (385) 1
Bench Press (rest/pause 5 seconds on chest) (275) x 5, (315) 3
Bench Press (225) 27

Back

03/07/14

Wide Grip Lat Pulldown (120) 15, 15, (200) 10, (220) 6-4, 6-5
Close Grip Cable Row (200) 10, (220) 10, (240) 10, (140) 15
HS Pulldown (200) 12, (290) 10, (250) 10, 10
T Bar Rows (165) 10, 10, 10, 10
Rear Smith Shrug 4 x 10

Run, Burpees & Arms

03/06/14

5 rounds of:
Run 800m (treadmill)
Burpees x 25
(31:21)

Barbell Curls 5 x 20
Single Arm Cable Curls 5 x 12
Rope Press 5 x 20
LF Machine Curls 5 x 15
Ring Dips 5 x 10

"Chelsea" Pullups, Pushups, Squats

03/5/14

"Chelsea" - www.crossfit.com

EMOM for 30 min
5 Pullups
10 Pushups
15 Squats

Deadlift, HSPU, Muscle Ups, Situps

03/04/14

"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
---
Bar Muscle Ups x 7
Abmat Situps x 21

Row, Situps, Cleans

03/03/14

Situps x 25
Row 500m
Hang Clean (65) 20
Situps x 25
Row 1000m
Hang Clean (135) 30
Situps x 25
Row 1000m
Situps x 25

Clean & Jerk, Burpees, Toes to Bar

03/01/14

AMRAP 10 min. of:
Clean & Jerk (155) 3
Burpees x 6
Toes to Bar x 9
6 rounds, 2 reps