20110213

February 14-19

Here is the week’s CrossFit class programming.
The weightlifting team starts a 4 week strength program this week.
Kevin is still dry running the “Mass Made Simple” program.
Everyone else, just keep being more awesome!


Monday
Barbell Complex A

Power cleans 5x3reps
Back squat 3x5reps

3 rounds:
1 minutes max reps
Kettlebell swings
Box Jumps
Push press 75/55 (from the ground)

Tuesday
Barbell Complex B

Bench Press 5x5reps
Pendlay rows 3x5reps

TGU 3x10per side
Hollow rock practice

Wednesday
Barbell Complex C

Push press 3x5reps
Front squat 3x5reps

AMRAP 8 minutes:
15 Wallball shots
10 Pushups
5 Pullups

Thursday
Rest day or do a missed training session

Friday
Barbell Complex D

It’s CrossFit bench mark day!
We’ll be “doing” one of the girls…yuck, yuck, yuck.

Saturday
Barbell Complex E

Pick one of the Olympic lifts:
Snatch
Clean & Jerk
Squat (any variation) 5x5-8
Deadlift 1x5 (heavy)

Box jumps 3reps x max height

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