Back in the Game

Saturday - February 8

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

    Friday - February 7

    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

    Thursday - February 6

    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

    Wednesday - February 5

    ice storm last night, will take day off

    Tuesday - February 4

    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

    Monday - February 3

    off

    Sunday - February 2

    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

    whitem5's Training Log


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