Back in the Game

Wednesday - April 16

Sport
  • Crossfit
  • 1h 00m

DROM
200m row
stretch w/PVC

2 min DU practice

20 min AMRAP:
10 STRICT HSPU
20 STRICT pull ups
30 jumping lunges

Tuesday - April 15

Sport
  • Crossfit
  • 1h 00m

DROM
200m row
10 strict pull ups
10 sit-ups
10 push ups
10 squats
15 shoulder pass through
15 OHS
15 shoulder band pull a parts

3-3-3-3 snatch (95)

Deadlifts
10x 65%
8x 70%
8x 70%
6x 75%

30-25-20-15-10-5
Wallballs
Box jumps

Monday - April 14

Sport #1
  • Crossfit
  • 1h 00m

100m run
DROM
4 rounds:

  • 15 JJ
  • 15 squats
  • 15 mtn climb
  • 15 plank

  • 3 rounds:
    5x deadlifts
    5x hang pull
    5x hang power clean
    5x bent over row
    5x good mornings

    3-3-3-3 hang squat clean (105)

    shoulder press
    10x @65%
    8x @70%
    8x @70%
    6x @75%

    14 min EMOM
    odd: 10 over the box burpees
    even: 12 KB swings (53)

    Sport #2
    • Crossfit
    • 1h 00m

    Sunday - April 13

    Sport
    • Crossfit
    • 1h 00m

    DROM
    2 min jump rope

    3 rounds:
    5 pull ups
    10 push ups
    15 squats

    800m run
    30 sit-ups
    800m run
    30 KTE
    800m run
    1 min plank
    800m run
    1 min planks

    Saturday - April 12

    Sport
    • Crossfit
    • 1h 00m

    Friday - April 11

    Off day

    Thursday - April 10

    Sport
    • Crossfit
    • 1h 00m

    whitem5's Training Log


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    Volume

    Time
    Distance

    Upcoming races

    Totals

    • April's totals
    • March's totals
    • 2014 totals
    • 2013 totals