Salt Lake City Crossfit

MONDAY 15MARCH2010

3 SETS OF 5

BACK SQUAT

THEN

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF

200 METER RUN

3 SQUAT CLEANS @135/95lbs

3 THRUSTERS @135/95lbs

(YOU MUST COMPLETELY SEPARATE THE LAST SQUAT CLEAN AND THE FIRST THRUSTER. THAT MEANS COME TO A COMPLETE STAND FROM THE BOTTOM OF THE CLEAN BEFORE YOU DROP INTO THE THRUSTER.)

WHAT HAPPENS WHEN YOU STOP TRAINING? HERE'S A CALENDER TO BREAK IT DOWN.

Happy Birthday yesterday Eric Hu, Shannon Markham and Matt Engle!

SATURDAY 13MAR 2010

IN TEAMS OF TWO COMPLETE

30 ROUNDS OF

5 PUSH UPS

10 SIT UPS

5 BOX JUMPS

ONE PARTNER WILL COMPLETE A 2 MINUTE AMRAP WHILE ONE PARTNER RESTS...SWITCH, REPEAT UNTIL YOU REACH 30 ROUNDS

FRIDAY 12MARCH2010

10 ROUNDS FOR MAX WEIGHT

(PICK A WEIGHT AND STICK WITH IT. THIS IS NOT TIMED, BUT MOVE BRISKLY.)

3 HEAVY BENCH PRESSES

3 WEIGHTED OR STRICT PULL-UPS (MOVE UP A LEVEL IN DIFFICULTY FROM WHAT YOU TYPICALLY DO)

THEN:

BOTTOM TO BOTTOM TABATA SQUATS

TABATA ROW

THURSDAY 11MARCH2010

AS MANY OVERHEAD SQUATS @95/65lbs AS POSSIBLE IN 5 MINUTES

REST ONE MINUTE

AS MANY SANDBAG GET-UPS AS POSSIBLE IN 5 MINUTES

REST ONE MINUTE

AS MANY CALORIES ROWED AS POSSIBLE IN 5 MINUTES

REST ONE MINUTE

AS MANY SIT-UPS AS POSSIBLE IN 5 MINUTES

DONE

WEDNESDAY 10MARCH2010

3 SETS OF 5

DEADLIFT

THEN

3 ROUNDS FOR TIME

3 DEADLIFTS @5RM (YOU MAY DROP THESE AT THE TOP)

5 BOX JUMPS @30/24"

7 BURPEES (JUMP TO TARGET 1' ABOVE REACH)

TUESDAY 09MARCH2010

5 ROUNDS FOR TIME

250 METER ROW

10 PUSH PRESSES @95/65lbs

10 TOES TO BAR

MONDAY 08MARCH2010

3 SETS OF 5

FRONT SQUATS

THEN

KAREN

150 WALL BALLS FOR TIME

SATURDAY 06MARCH 2010

HOPPER  WOD

YOU'LL HAVE 30 MINUTES TO CHOOSE A SERIES OF RANDOM MOVEMENTS AND GET THEM DONE

UNKNOWN AND UNKNOWABLE...

FRIDAY 05MARCH2010

10-9-8-7-6-5-4-3-2-1 REPS FOR TIME

POWER CLEAN 95/65lbs

BOX JUMPS @24/18"

And you thought the L-holds were hard.

THURSDAY 04MARCH2010

5 ROUNDS NOT FOR TIME

3 DEEP HANDSTAND PUSH UPS OR HEAVY SHOULDER PRESSES

3 WEIGHTED OR STRICT PULL-UPS

THEN

SPEND 3 CUMULATIVE MINUTES IN AN L-SIT