Meal of the Day

Home work

CrossFit Journal

 

 

Saturday
Feb282015

28022015

TGU (L&R)
3-3-3-3-3
* use the heaviest weight as possible
 

"Tabata This!"
Tabata Shuttle run 6m (Touch the ground)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
(Tabata = 20 sec work followed by 10 sec rest for 8 rounds - SCORE = lowest count in each set totalled)

http://www.crossfitmackay.com/daily-scoreboard/2015/2/28/28022015.html

Friday
Feb272015

27022015

  10% off your 1rm
Deadlifts
75% x 5 reps
85% x3 reps
95% x 1 +                                       

15min AMRAP
15 cal row
10 Box jumps (24/20)"
5 Push Jerks (75/45)kg

http://www.crossfitmackay.com/daily-scoreboard/2015/2/27/27022015.html

Thursday
Feb262015

26022015

  10% off your 1rm
Press
75% x 5 reps
85% x3 reps
95% x 1 +                                          

CrossFit Games Open 12.4 / 13.3
As many reps in 12 mins as you can of:
150 Wall Balls
90 Double Unders
30 Muscle-ups

http://www.crossfitmackay.com/daily-scoreboard/2015/2/26/26022015.html

 

Wednesday
Feb252015

25022015

Snatch
20 min to find a heavy couplet

in teams of 2 share the work both must run
20min AMRAP
 Run 200m
 9 KB Swings Russian (32/ 24)kg
 7 Pull ups
 5 Burpees plate jumps

http://www.crossfitmackay.com/daily-scoreboard/2015/2/25/25022015.html

Tuesday
Feb242015

24022015

  10% off your 1rm
Back Squats
75% x 5 reps
85% x 3 reps
95% x 1 +                                        

 21-15-9
Power cleans 50/35kg
T2B
Push press 50/35kg

http://www.crossfitmackay.com/daily-scoreboard/2015/2/24/24022015.html