Format – Page 335 – Fitness Managed

WB-BJ-T2B-DL

By cbroccoli | 25/05/2014 - 13:48 |25/05/2014 Body Weight, Chipper, Heavy Weights, Long (< 20 min), Time Based

Back Squats

5-5-5-5-5 @ 80kg

Perform AMRAP in 15 minutes of the following:

21 Wall Balls @ 10kg
15 Box Jumps
9 Toes to Bar
6 Deadlifts @ 80kg

Cleans, Dips, Lunges

By cbroccoli | 11/05/2014 - 15:44 |11/05/2014 Light Weights, Medium (< 15 min), Short (<5 min), Singlet, Task Based, Triplet

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Overhead Squats:

5-5-5 @ 23kb

Weighted Pullups:

3-3-3-3-3 @ 12kg

For time complete three rounds of the following while EMOM doing 3 Burpees:

20 Medicine Ball Cleans @ 10kg
15 Ring Dips
10 Overhead Lunges per Leg @ 20kg

Row 3K

By cbroccoli | 06/05/2014 - 15:44 |11/05/2014 Body Weight, Medium (< 15 min), Short (<5 min), Singlet, Task Based

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Handstand Pushups for form

5-5-5-5-5

Row 3K

Front Squats, Snatches, Swings, Situps

By cbroccoli | 03/05/2014 - 08:11 |04/05/2014 Heavy Weights, Light Weights, Medium (< 15 min), Short (<5 min), Singlet, Time Based, Triplet

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Front Squats

3-3-3 @ 55kg

Perform AMRAP in 12 mintues of:

5 Dumbell Snatch per hand
10 Kettlebell Swings @ 28kg
15 Situps

Run 5k with Box Jumps

By cbroccoli | 02/05/2014 - 08:16 |04/05/2014 Body Weight, Couplet, Task Based, Very Long (>20 min)

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Run 5k and at around mid-point find a log or stump and do 30 box jumps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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