[Build up crossfit]: STRENGTH

STRENGTH

08/12/2011

08/11/11

BENCH PRESS

3X 70% (135)

3X 80% (155)

3X 90% (170 X 8)

ANNIE

50,40,30,20,10

DOUBLE UNDERS

ABMAT SITUPS

(7:03)

Aug 12, 2011 3:44:53 PM | ABMAT SITUPS, ANNIE, BENCH PRESS, DOUBLE UNDERS, STRENGTH

08/09/11

Deadlift

3x 70% (215)

3x 80% (250)

3 x 90% (280 x 6)

wod

3 rounds for time

10 ring dips

20 hand release pushups

10 squat cleans 155lbs

(D-26:42)

Aug 12, 2011 3:39:17 PM | CLEANS, DEADLIFTS, PUSH UPS, RING DIPS, STRENGTH

08/08/11

PRESS

3x 70% (100)

3x 80% (115)

3x 90% (130 x 5)

wod

1 round for time

4 min run/ max rep thrusters 95lbs (20)

2 min rest

4 min 500 m. row/ kettlebell swing 53lbs (25)

2 min rest

4 min Doubleunders/ max burpees (150 doubleunders, 0 burpees

Aug 12, 2011 3:35:36 PM | PRESS, STRENGTH

08/06/11

Back spuat

5x 65% (160)

5x 75% (185)

5x 85% (205 x 10)

3 rounds for time

20 Deadlifts 155lbs

10 burpee box jumps

(D-7:26)

Aug 12, 2011 3:31:18 PM | BACK SQUATS, BURPEE BOX JUMP, DEADLIFTS, STRENGTH

08/05/11

Bench Press

5x 65% (125)

5x 75% (145)

5x 85% (165x 11)

wod

21-15-9

push jerk

situp

double unders

(D- 8:12)

Aug 12, 2011 3:18:36 PM | ABMAT SITUPS, DOUBLE UNDERS, PUSH JERK, STRENGTH

07/14/2011

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)

Jul 14, 2011 9:01:43 PM | PRESS, PUSH JERK, PUSH PRESS, STRENGTH