"Linda" - Clean, Bench, Deadlift

02/11/15

CrossFit - "Linda"
10-9-8-7-6-5-4-3-2-1 reps of
Clean (155)
Bench (205)
Deadlift (305)

Squats, Biceps

02/10/15

Squats (135) 10, (225) 5, (275) 5, (315) 5, (335) 5, (365) 2 x 5, (345) 5
21 Curls x 4
LF Machine Curls 3 x 12

Bear Complex, Clean, Front Squat, Row, Chins

02/09/15

Bear Complex (135) (155) (175) (185) (205) (215) 2
1 Clean + 3 Front Squat (225)  5

3 rounds:
Barbell Row  x 10
Chinups x 10

W1 Squat, Leg Press, Pull Down, Pull Up & W2 Row, Squat, Situps, KB Swing

02/06/15

Workout 1

Squat (185) 12, (225) 10, (275) 8, (295) 8, (315) 6, (335) 4, (365) 2
Leg Press (820) 3 x 15

3 rounds
Pull Downs x 12
Pullups x 10


Workout 2

3 rounds
Row 100m
Squats x 18
---

Row 100m
DARC kettle bell swing
---

Row 100m
Situps

Double Unders, KB Swing, HPC, Press, Box Jump

02/05/15

5 rounds of:
Double Under x 30
Kettle Bell Swing (53) 12
Hang Power Clean (155) 9
Shoulder/Push Press (155) 6
Box Jump 42" x 3

W1 Push, Pull, W2 Arms & W3 GHD, Row, KB Swing

02/03/15

Workout 1 Push, Pull

Bench (225) 5, (275) 5, (315) 3 x 5
Incline DB Fly 3 x 10

5 rounds of:
Ring Dips x 10
Weighted Pullups (40) 5
---
BFK Pullups 3 x 10


Workout 2 Arms

LF Machine Curls 3 x 10
Rope Pressdown 3 x 10
Incline DB Curl 3 x 10
Single Arm Overhead DB Extension 3 x 10
Hammer Curl 3 x 10


Workout 3

5 rounds of:
Row 250m
GHD Situps x 10
GHD Supermans x 10
KB Swing (70) x 5

Snatch, Squat

02/02/15

Snatch (155) 5 x 5
Squat (315) 5 x 5