Sport #1
  • Crossfit
  • 50m

2 min jump rope
DROM

3-3-3-3-3 banded bench press (105)

2x15 dips
2x15 skull crushers
2x10 pendlay rows
2x10 chin ups/hangs
3x15 KB pullover
3x15 KB windmills

stretch

Sport #2
  • Crossfit
  • 45m

DROM

200m run
25 squats
200m run
25 push ups
200m run
25 sit-ups
200m run
25 deadlifts
200m run
25 lunges
25 box jumps
25 KB swings
25 pull-ups

feeling tired, gonna take a day off
Sport
  • Crossfit
  • 1h 10m

500m row
DROM

3 rounds:
5 deadlifts
5 hang clean
5 front squat
5 push press
5 back squat

800m run

5 rounds:
7 bear complex
200m run

800m run

25 situps

Sport
  • Crossfit
  • 1h 00m

DROM
4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtm climbers
  • 15 jump squats

  • Team WOD:
    50 med ball burpees
    100 med ball squats
    100 med ball jumps
    100 med ball push-ups
    100 med ball sit-ups
    50 med ball burpees

    Sport #1
    • Crossfit
    • 1h 00m

    DROM
    3 rounds of Cindy
    5 pull ups
    10 push ups
    15 squats

    Filthy Fifty (31.30)
    50 box jumps
    50 KTB
    50 kb swings (35)
    50 alt lunges
    50 push press (35)
    50 wall balls
    50 jumping pull ups
    50 burpees
    150 su/50 Du

    Sport #2
    • Crossfit
    • 1h 00m

    DROM
    3 rounds of Cindy
    5 pull ups
    10 push ups
    15 squats

    Filthy Fifty (31.30)
    50 box jumps
    50 KTB
    50 kb swings (35)
    50 alt lunges
    50 push press (35)
    50 wall balls
    50 jumping pull ups
    50 burpees
    150 su/50 Du

    Sport
    • Crossfit
    • 1h 00m

    DROM
    10su
    10du
    10 straddle
    10 skiers
    10 alt
    10 crossover

    3 rounds:
    5 dead lifts
    5 power cleans
    5 push press
    5 good mornings

    7 rounds:
    10 thrusters
    10 push ups
    10 sit-ups

    3 rounds:
    10 over head lunges (25)
    10 back ext

    whitem5's Training Log


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    Time
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