Sport
  • Crossfit
  • 1h 30m

DROM
500m row
PVC snatch

5 reps Hang power snatch (75)
EMOM for 10 mins

10 AMRAP
4 pullups
6 KB swings (44)
8 sit-ups

practice rope climb

4x 400 @7.53
3 min wall sits 20sec on/10 sec off
stretch

Sport
  • Crossfit
  • 1h 20m

DROM

4 rounds
15 jumping jacks
15 squats
15 mtn climbers
15 jumping squats

3 rep max front squats (135)

3 rounds:
sled pull/push 45/90
15 weighted GHD sit-ups

4 min planks 20/20


stretches

Sport
  • Crossfit
  • 1h 00m

DROM
500m row
5 walkouts
10 iron cross
10 scorpions
10 spiderman lunges
10 fire hydrants
10 hip circles

800m run
25 backward lunges
25 back extension
400m run
25 burpees
25 sit-ups
400m run
25 pull ups
25 lunges
400m run
25 jumping squats
25 squats
800m run

Sport
  • Crossfit
  • 45m

DROM
800m run

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

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

off
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

    whitem5's Training Log


     November 2013 
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    Time
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