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
Sport
  • Crossfit
  • 1h 00m

DROMS
Foam Roller
PVC stretch
floor stretch

EMON for 8 mins
5x snatch grip deadlifts (115)

For time:
10 power snatch
20 pull ups
30 box jumps
40 KB swings
30 box jumps
20 pull ups
10 power snatch


25 sit-ups
20 GHD sit-ups
15 push ups

off
Sport
  • Crossfit
  • 1h 00m

DROM
500m row

5 walkouts
10 spiderman lunges
10 iron cross
10 scorpions
10 hip circle
10 hip pop ups
10 fire hydrants

3 rounds
10 squats
10 shoulder pass through
10 OHS

4 rounds
12 power clean (75)
12 front squats
12 push press

Sport
  • Crossfit
  • 2h 00m

DROM

Rotating
3-2-1-2-3
Squats
Push ups
Sit ups
KB swings ( 25)

5 min EMOM
Double unders

10 rounds:
Pull ups

Rotating
3-2-1-2-3
Squats
Push ups
Sit ups
KB swings (35)

Team WOD
Row
Jumping squats
Box jumps
Sit ups
Alter lunges
SDLHP 35
Rest

Day off

whitem5's Training Log


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