Workout of the Day

Main – CrossFit

Metcon (5 Rounds for reps)

5 Sets of
6 Deadlifts @ AHAP (Touch n Go)
Rest 20 Seconds
Ring Push Up’s (Max Reps)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
15 KB Swings (53/35)
15 Wall Ball Shots (20/14)

Rx+
15 KB Swings (70/53)
15 Wall Ball (20/14)

Metcon (No Measure)

2 x 400 m Run
Rest 1 Min between

08/05/2014

8/6/14

Main – CrossFit Metcon (5 Rounds for reps) 5 Sets of 6 Deadlifts @ AHAP (Touch n Go) Rest 20 Seconds Ring Push Up’s (Max Reps) […]
08/04/2014

8/5/14

Main – CrossFit Weightlifting Ring Dips (3 X 10-12 Reps) Weightlifting Push Jerk (3 @ 60%, 2 @ 70%, 2 @ 80%, 4 x 1 @ […]
08/03/2014

8/4/2014

Main – CrossFit Weightlifting Back Squat (3 @ 75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%) Metcon (Weight) 5 EMOM Halting Clean Deadlift, + Hang Clean + Clean […]
08/01/2014

08/02/2014

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Couplet 1 5 min AMREP 5 Front Squats (135/95) (RX+ 185/135) 10 bar-facing burpees **Rest 3 minutes […]