Sport #1
  • Crossfit
  • 1h 30m

DROM

2 min DU

5 walkouts
10 spiderman lunges
10 ironcross
10 scorpians
10 fire hydrants
10 hip circle
10 hip pop ups

3 rounds:

5 deadlifts
5 hang pull
5 high hang pull
5 power clean
5 front squats

15 thrusters (65)
15 CTB pull ups
8 thrusters (65)

20 HSPU
20 GHD sit-ups
20 OHS (bar, 55)
20 back squats (115)
20 pull ups

Sport #2
  • Crossfit
  • 35m

DROM
2 min DU
5 walkouts
10 ironcross
10 scorpians
10 fire hydrants
10 hip circle
10 hip pop ups

5 pull ups
10 box jumps
20 push ups
30 situps
40 KB swings

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:
5 pull ups
10 push ups
15 squats

EMOM for 10 mins
1 power snatch, 2 OHS

3 rounds
21 power cleans (85)
27 burpees
27 GHD sit-ups

Sport
  • Crossfit
  • 1h 00m

DROMS

2 rounds
30 sec.
Su
Du
Alte
Bell
Crossover

2 rounds:
10 pull ups
10 sit-ups
10 bent over rows

3 rounds
50m bear crawls
400 m row
30 wallballs
20 push ups
10 deadlifts (155)

Bike
  • 1h 00m
  • 12.90 miles
  • 12.90 Mi/hr

Life
Sport
  • Crossfit
  • 1h 00m

DROM
500m row

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

10 min EMOM
even du
odd MU

10 min EMON
max effort HSPU
box jumps

5 rounds:
10 KB snatch (35)
then
25 KB snatchs

Run
  • 20m
  • 2.00 miles
  • 10m /Mi

one mile run
2nd mile tabata sprints @7.41
cool down

Sport
  • Crossfit
  • 1h 00m

DROM

4 rounds

  • 15 jump jacks
  • 15 squats
  • 15 mtn climbers
  • 15 plank

  • 3-3-3-3-3 balance snatch

    12 AMRAP

    10 push press
    10 KB swings (35)
    10 KTB

    whitem5's Training Log


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