Sport
  • Crossfit
  • 1h 20m

DROM
stretch
warm up to clean and jerk

EMOM 10 min
clean and jerk (85) 80%

10-9-8-7-6-5-4-3-2-1
power clean (95)
1-2-3-4-5-6-7-8-9-10
HSPU

practice kipping HSPU
stretch with band

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

4 rounds:

  • 15 jumping jacks
  • 15 squats
  • 15 mtn claimbers
  • 15 air squats

  • 3-3-3-3-3 back squats
    starting 80%

    EMOM 10 wall balls for 10 mins

    practice pull ups

    Bike
    • 2h 00m
    • 30.02 miles
    • 15.01 Mi/hr

    Run
    • 1h 00m
    • 5.70 miles
    • 10m 31s /Mi

    Sport
    • Crossfit
    • 50m

    DROM
    400m run
    25 OHS
    25 shoulder pass through
    PVC stretch

    3 rounds:
    10 DL
    10 power hang clean
    10 front squat
    10 push press
    10 good mornings

    15 AMRAP (8 rounds)
    100m run
    5 ring dips
    10 push ups

    Sport
    • Crossfit
    • 1h 00m

    DROM
    50 SU
    50 sit-ups
    25 OHS
    25 shoulder pass through

    10min AMRAP
    90 SU
    15 power snatch (Rx65) (I did 75)

    3x4 power hang clean (100)


    practice DU

    Sport
    • Crossfit
    • 1h 30m

    DROM
    squats
    OHS
    shoulder pass throughs
    boot straps

    2001m run
    11 box jumps
    11 thrusters (85)
    11 burpee pull-ups
    11 power cleans (85)
    11 KB swings (35)
    11 HSPU
    11 TTB
    11 DL 120
    11 push jerks (75)
    2001m row


    stretch

    whitem5's Training Log


     September 2013 
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    8 9 10 11 12 13 14
    15 16 17 18 19 20 21
    22 23 24 25 26 27 28
    29 30     
     
    Time
    Distance
    • July's totals
    • June's totals
    • 2014 totals
    • 2013 totals