Back in the Game

Saturday - November 16

Sport
  • Crossfit
  • 45m

DROM
800m run

20 min AMRAP
12 sit-ups
12 jump squats
12 SDHP (35)
6 burpees
200m run

Friday - November 15

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:
10 su
10 skiers
10 alt
10 strad
10 alt

5 walkouts
10 hip circle
10 fire hydrants
10 hip pop ups

3 rep max (115)
good mornings

3 rounds:
1 min Russian KB (44)
1 min rest
1 min sit-ups
1 min rest
1 min back ext

Thursday - November 14

off

Wednesday - November 13

Sport
  • Crossfit
  • 1h 00m

DROM
4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtn climbers
  • 15 jumping squats

  • 3 rounds:
    5 dl
    5 hang pull
    5 hang clean
    5 hang schrug
    5 power hang clean

    EMOM every 30 sec for 10min.
    80% 1RM Power Clean (90)

    10-9-8-7-6-5-4-3-2-1 OHS
    1-2-3-4-5-6-7-8-9-10 burpees

    Tuesday - November 12

    Sport
    • Crossfit
    • 2h 20m

    ME day- shoulder press 3 rep max (85)
    dumbbell parallel push press 2x15. Dumbbell Scapulation 3x10.
    Incline push ups of box 3x10.
    T bar rows 2x15.
    Windshield wiper 3x15 each side
    30 sit ups
    1 mile run
    Stretch

    500m row
    DROM
    Stretch
    20 clean (115)
    50 lunges
    50 sit-ups
    20 push ups

    Monday - November 11

    Sport
    • Crossfit
    • 1h 15m

    DROM
    500m row
    5 walkouts
    10 Spider-Man lunges
    10 ironcross
    10 scorpions
    10 hip circle
    10 fire hydrants

    "RAY" (20.34)
    15 deadlifts (155)
    20 box jumps
    25 pullups ( jump ups)
    5 rounds

    Stretch

    Sunday - November 10

    Sport
    • Crossfit
    • 1h 15m

    DROMS
    500m row
    3 rounds:
    10 back ext
    7 push ups
    7pull ups

    21-15-9
    KB thrusters(2x25)
    Ring dips
    Sit ups
    TTB

    4x500m row

    whitem5's Training Log


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