Widman Crossfit Journal
Tuesday, May 15, 2012
Friday
Deadlifts
2x10 deadlifts and GHD ext
5@65%
- 315
5@75%
- 355
5@85%
- 405
Mr. Joshua
5 rounds
400M run
30 GHD situps
15 Deadlifts (250)
24:32
Thursday 5/10
Press
2x10(mix in 2x10 of ring rows)
5@65%
- 95
5@75%
- 105
5@85%
- 120
WOD
12 min AMRAP
10 Push press (115/75)
5 C2B pull ups
100 ft farmers carry - 85lbs
completed 6 2/3
Wednesday 5/9
5 Rounds
5 pull ups
5 push ups
5 lunges out/back
15 minutes work on weakness
21*15*9*
Row
KBS (55/45)
Box Jumps (24/20)
Sit ups (GHD)
*curb/back w/(45/25)plate
Tuesday 5/8
Run Drills
Partner 1 jumping bench
Partner 2 bottom of a squat
30 secs 3 rounds
Back Squats
2x10
5@65%
- 225
5@75%
- 260
5@85%
- 295
5 Rounds
400M run
15OHS (95/65)
Monday 5/7/12
3 rounds
10 Ball Slams
10 Kipping Swings
10 Situps w/medball
Bench Press
2x10
5@65%
- 135
5@75%
- 160
5@85%
- 180
WOD
10-1
Pull ups
Dips
Sit ups
Monday, May 7, 2012
Monday
Warm up
3 rounds
10 ball slams
10 kipping swings
10 sit ups w/medball
Bench
2x10
5@65%
5@75%
5@85%
10-1
Pull ups
dips
sit ups
Sunday, May 6, 2012
Friday
Press
Get a new 1 rep max
15 Minute AMRAP
3 ground to overhead (155/105)
10 GHD sit ups
20 Double unders
1+muscle ups
add 1 muscle up each round
Thursday
Back Squats
Get a new 1 rep Max
10 Rounds
30 secs wall ball
30 secs rest
30 secs box jumps
Wednesday, May 2, 2012
Wednesday
12 minute snatch work
21-18-15-12-9-6-3
Push press (95/65)
Pull ups
Tuesday
Deadlift
Find new 1 RM (15 minutes)
WOD 5 Rounds
3 Power Cleans (205/120)
6 Burpee box jumps
9 GHD sit ups
Monday
Bench Press
Find a new 1 rep max (15 minutes)
15 Minute Amrap
14 KBS (55/35)
14 SDHP
14 Push ups ( 7 each arm on KB)
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