Sport #1
  • Crossfit
  • 1h 00m

warm up

10 rounds:
1 power clean
1 squat clean
3 front squats

15 min on clock:
1 min squats
2 min DU
3 min push ups
4 min back ext
5 min pull ups

Sport #2
  • Crossfit
  • 1h 00m

DROM
5 walkouts
10 ironcross
10 scorpians
10 hip pop ups
10 fire hydrants
10 hip circles

500m row

practice pull ups

5 mins pull ups
4 mins sit ups
3 min push ups
2 min air squats
1 min KB swings (53)

foam roller
stretch

Sport
  • Crossfit
  • 1h 00m

DROM
200m row
10 GHD situps
10 back ext
10 strict pull ups
10 reverse lunges
10 OHS
10 shoulder pass through

Deadlifts
4x 60%
2min rest
4x60%
2 min rest
4x75%
2 min rest
4x75%

10 min AMRAP
5 STO (85)
10 deadlifts (85)
15 box jumps

Bike
  • 1h 40m
  • 23.30 miles
  • 13.98 Mi/hr

Sport
  • Crossfit
  • 2h 00m

DROM
Foam roller
5 walkouts
10 reverse lunges
10 back ext
10 ghd sit up
10 OHS
10 shoulder pass trough
10 strict pull ups

5x power clean, front squat, jerk, split jerk

3 rounds
50 burpees,
50 squat cleans
50 sit-ups

4 rounds

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

  • 3 rounds
    12 deadlifts ( 155)
    21 box jumps

    Sport
    • Crossfit
    • 1h 00m

    DROM


    4 rounds

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

  • 3x3x3x3 split jerk

    20 AMRAP:
    5 pull ups
    10 ring dips
    15 OHS

    Sport #1
    • Crossfit
    • 1h 00m

    DROM
    2 min du
    5 walkouts
    10 ironcross
    10 scorpians
    10 fire hydrants
    10 hip circle
    10 hip pop ups
    10 shoulder pass through
    10 OHS

    EMOM for 7 mins
    2x squat clean (65)

    30-20-10
    power snatch (65)
    HSPU

    Sport #2
    • Crossfit
    • 1h 00m

    DROM

    5 walkouts
    glute stretches
    forearm stretch
    plank
    shoulder pass through
    OHS

    25 squats
    10 push ups
    25 sit-ups

    50x push press (85)
    20 box jumps

    practice HSPU

    ice storm last night, will take day off

    whitem5's Training Log


     February 2014 
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    Time
    Distance
    • July's totals
    • June's totals
    • 2014 totals
    • 2013 totals