Monday

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then
4 Rounds
: 15 Plank
: 15 Plank L
: 15 Plank R
: 15 Superman

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
45 Minutes
After a warm-up for each movement use take three attempts at a 1 rep max for each lift (safe lift, prevous pr, new pr) is a good genetic approach if you have followed the strength cycle.
– “test what is there do not try to create something that is not”
– Be smart and be safe

From February 24, 2014