CrossFit Fishers
Making a Better You!
Month: August 2013
8.21.13 Wednesday
Front Squats 5-5-5-5-5 Cash Out 2 rounds 200m run 20 front squats 115/75 20 burpees 20 T2B 20 burpees 20 push press 115/75 (18 min Cap)
8.20.13 Tuesday
Strength 3-3-3-3-3 Clean and Jerk Cash Out AMRAP in 10 mins 5 power cleans 155/105 5 jerks 155/105 5 C2B 100 m sprint
8.19.13 Monday
Strength: Overhead Squats 5-5-5-5-5 Cash Out “Nancy” 5 rounds for time 400 m run 15 overhead squats 95/65 (20 min cap) Compare to 4.15.13
8.16.13 Friday
Strength: Push Press 5-3-2-1-1 Cash Out 800 m run 3 rounds 10 push press 125/85 10 pull-ups Then… 200 m run 3 rounds 10 wall ball 20/14 10′ 10 T2B Then … 800 m run ( 20 min cap)
8.15.13 Thursday
Strength: Power Snatch 5-5-5-5-5 Cash Out 7 rds 7 Power Snatches 95/65 7 Burpee Box jumps 24/20 (Cap 15 mins)
8.14.13 Wednesday
Strength: Deadlifts 5-5-5-5-5 Cash Out AMRAP in 20 mins 400 m run 10 Deadlifts 225/155 20 Box Jumps 24/20 10 deadhang pull-ups
8.13.13 Tuesday
Hang Squat Clean 5-5-5-5-5 Cash Out 4 rounds 200 m run 7 Hang Squat Cleans 155/105 7 Jerks 155/105 14 T2B (15 min cap)
8.12.13 Monday
Warm-up Band Pull-ups Kipping Pull-ups C2B Strength: Front Squats 5-3-2-1-1 Cash Out AMRAP in 9 mins 15 Thrusters 95/65 15 C2B
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