Second Week of Crossfit Classes

2 05 2013

Here are the workouts from my second week of CrossFit:

April 15th

  • Warm Up:
  • 1000M row
  • Strength:
  • Front Squat 3×5
  • WOD: 3 RFT
  • 5 Turkish Get-ups (L) – 12lbs
  • 6 Burpees
  • 5 Turkish Get-ups (R) – 12lbs
  • 6 Front Squats
  • Finished in 13:38

April 16th

  • Warm Up:
  • 500M row
  • Strength:
  • 3×5 Back Squat
  • Skill:
  • Handstand Push-ups (scaled to box, then wall climbs)
  • WOD: 7 RFT
  • 7 Thrusters (scaled to 115lbs)
  • 7 Hand Release Push-ups
  • Cash Out: 50 AMSU’s
  • finished WOD in 12:02

April 17th

  • Warm Up:
  • 3 Min Jump Rope
  • 10-15 Pass Through x3
  • Skill and Strength:
  • Hanging Power Cleans – Find a comfortable 3 rep max
  • WOD: 10 Min AMRAP
  • 4 Power Cleans
  • 10 AMSU’s
  • Finished 11 rounds

Another strong week of workouts, but I was only able to get to the gym for 3 days.

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