CrossFit Fishers
Making a Better You!
Month: October 2013
10.11.13 Friday
Strength: Power Snatch 5-5-5-5-5 Cash Out 3 rounds 400 m run 10 power snatch 125/85 10 overhead squat 125/85
10.10.13 Thursday
Strength: Jerks 5-3-3-2-2 Cash Out 9-15-21 Burpee Pull-ups Box Jumps 24/20 Jerk 115/75
10.9.13 Wednesday
Strength: Front Squats 5-5-5-5-5 Cash Out Start w/ 400 m run 3 rounds 7 Front Squats 185/125 7 HSPU 14 Burpees Rest 1 min 3 rounds 14 Deadlifts 185/125 14 Pull-ups kipping 28 sit-ups End w/ 400 m run
10.8.13 Tuesday
Strength: clean and jerk 5-4-3-2-2 Cash Out 4 rounds 200m run 5 clean and jerk 155/105 20 T2B (15 min cap)
10.07.13 Monday
Strength: Overhead Squats 3-3-3-3-3 Cash Out AMRAP in 9 mins 3 overhead squats 115/75 3 pull-ups 6 overhead squats 115/75 6 pull-ups 9 overhead squat 115/75 9 pull-ups 12,15,18,21,24…etc Bring your jump ropes this week!
10.4.13 Friday
Strength Deadlifts 3-3-3-3-3 Cash Out 21-15-9 Deadlift 225/155 Box jumps 24/20 Burpees
10.3.13 Thursday
Strength: back squat 5-5-5-5-5 Cash Out 4 rounds 400 m run 20 goblet squats 45/25 20 push-up releases 20 pull-ups 20 sit-ups
10.2.13 Wednesday
Strength: Jerks 5-3-2-1-1 Cash Out 200 m run 10 Jerks 165/115 200 m run 10 Power Cleans 165/115 200 m run 10 Hang Power Cleans 165/115 200 m run 10 Squat Cleans 165/115 200 m run 10 Front Squat 165/115
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