Meal of the Day

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CrossFit Journal

 

 

Friday
Feb132015

 10% off your 1rm
Deadlifts
75% x 5 reps
80% x 5 reps
85% x 5 +                                  

CrossFit Games Open 14.4
As many reps in 14 mins as you can of:
60 Row (calories)
50 Toes-to-bars
40 Wall Balls, 20lb (14lbs), 10ft (9ft)
30 Cleans (62kg,42kg)
20 Muscle-ups

http://www.crossfitmackay.com/daily-scoreboard/2015/2/13/13022015.html

Friday
Feb132015

13022015

  10% off your 1rm
Press
75% x 5 reps
80% x 5 reps
85% x 5 +                                   

For time:
Run, 800 m
21 Shoulder Press (42.5kg,30kg)
Run, 800 m
21 Push Press (42.5,30kg)
Run, 800 m
21 Push Jerks (42.5kg,30kg)

http://www.crossfitmackay.com/daily-scoreboard/2015/2/12/12022015.html

Wednesday
Feb112015

11022015

Partner WOD

For a Time

30 Partner jump over burpees

100 KB Swings (24,16)kg

Partner 1 runs 400 m / while partner 2 completes 30 Pull ups

100 Box jumps (24,20)"

Partner 1 completes 30 Pull ups / while partner 2 runs 400 m 

100 Front squats (42.5,30)kg

30 Partner jump over burpees

* share the workload

* only 1 partner working at one time except for the runs

 http://www.crossfitmackay.com/daily-scoreboard/2015/2/11/11022015.html

Tuesday
Feb102015

10022015

Back Squats

Add 4 kg to 1 RM BACK Squat then less 10% off to get a working weight for below percentages

75% x 5 reps

80% x 5 reps

85% x 5 +

"Annie"

For a Time

50-40-30-20-10

Double unders

Sit ups

http://www.crossfitmackay.com/daily-scoreboard/2015/2/10/10022015.html

Monday
Feb092015

09022015

Bench Press

Add 2 kg to 1 RM bench press weight then less 10% off for working percentages below

75% x 5 reps

80% x 5 reps

85% x 5+

"Jackie"

For a Time 

100 Row

50 Thrusters (20,15)kg

30 Pull ups

http://www.crossfitmackay.com/daily-scoreboard/2015/2/9/09022015.html