Salt Lake City Crossfit

THURSDAY 01OCT2009

FOR TIME:

50 BOX JUMPS

10 PUSH JERKS

40 BOX JUMPS

8 PUSH JERKS

30 BOX JUMPS

6 PUSH JERKS

20 BOX JUMPS

4 PUSH JERKS

10 BOX JUMPS

2 PUSH JERKS

1000 METER ROW

ALL BOX JUMPS @30/24"

ALL PUSH JERKS @155/115lbs

WEDNESDAY 30SEP2009

HELEN

THREE ROUNDS FOR TIME OF:

400 METER RUN

21 KETTLEBELL SWINGS @53lbs

12 PULL-UPS

TUESDAY 29SEP2009

SNATCH SKILLS DAY

7 SETS OF 1

MONDAY 28SEP2009

AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES OF:

5 DEADLIFTS @225/155lbs

10 METER BEAR CRAWL

10 BURPEES (NO OVERHEAD CLAP, JUST JUMP AND BRING YOUR KNEES TO CHEST)

10 METER CRAB WALK

SATURDAY 26SEP2009

TEAMS OF TWO

6 ROUNDS PARTNERS ALTERNATE EACH ROUND

PARTNER ONE ROWS 500 METERS WHILE PARTNER TWO DOES PUSH PRESS @75/45lbs

6 ROUNDS PARTNERS ALTERNATE EACH ROUND

PARTNER ONE RUNS 400 METERS WHILE PARTNER TWO DOES MEDICINE BALL SLAMS @20/14lbs

FRIDAY 25SEP2009

FOR TIME :

10 CLEANS @135/95lbs

50 WEIGHTED SIT-UPS @45/25lbs

8 CLEANS 

40 WEIGHTED SIT-UPS

6 CLEANS

30 WEIGHTED SIT-UPS

4 CLEANS

20 WEIGHTED SIT-UPS

2 CLEANS

10 WEIGHTED SIT-UPS

THURSDAY 24SEP2009

4 ROUNDS FOR TIME OF:

800 METER RUN

25 KB SWINGS @53/35lbs

10 TURKISH GET UPS @53/35lbs

WEDNESDAY 23SEP2009

5 ROUNDS FOR MAX REPS OF:

BODY WEIGHT BENCH PRESS

PULL-UPS

BODY WEIGHT BACK SQUAT

TUESDAY 22SEP2009

7 SETS OF 1

DEADLIFT

MONDAY 21SEP2009

100 PUSH PRESSES FOR TIME @95/65lbs
EVERY MINUTE ON THE MINUTE DO 7 PUSH UPS

WEIGHT AND REPS MAY BE SCALED AT TRAINER'S DISCRETION.