[Build up crossfit]

3/8/12

25 hspu
50 toes 2 bar
75 push presses 75lbs
150 double unders

D- 19:10

2/3/12

Press progression

Press 5x3
Push press 5x3
Push jerk 5x3

1/26/12

18 push press 115/75
200 m. Run
16 push press
400 m. Run
14 push press
800 m. Run
12 push press
400 m. Run
10 push press
200 m. Run

07/14/11

STRENGTH

PRESS

5-5-5

115-125-135

PUSH PRESS

5-5-5-5-5

115-125-135-145(FELT SORE)

PUSH JERK

5-5-5-5-5

135-145-155-165(SORE)

 

07/05/11

FILTHY FIFTY

BOXJUMPS

JUMPING PULLUPS

KB SWINGS

DOUBLE UNDERS

KNEES TO ELBOWS

LUNGES

PUSH PRESS 45LBS

BACK EXTENSIONS

WALL BALLS

BURPEES

(34:43)

 

06/29/11

3 ROUNDS

40 PUSH PRESS 75LBS

30 SQUATS

20 RING DIPS

10 DOUBLE UNDERS

(16:08)

06-17-11

10 Push press 135 lbs

10 ring dips

200 m. run

......till

1 push press

1 ring dip

200 m. run

(19:04)

06-11-11

21 Dead Lifts 225 lbs

50 squats

21 push press 135 lbs

15 Dead Lifts 225 lbs

50 squats

15 push press 135 lbs

9 Dead Lifts 225 lbs

50 squats

9 push press 135 lbs

(20:35)

 

 

 

06/01/11

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

(5 rounds, felt heavy on the deadlifts. unbroken push presses.)

05-19-11

“The Bear Complex”

Without setting down bar, 7 rounds of…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

65-75-85-95-115
This felt good.
This a picture of all my boys playing "ride a horsey" before going out to work out.