twofer

March 17, 2012

strength: deadlift 3-3-3 (70%-80%-90%)

warm up: 45x10, 95x5, 115x5

working sets: 130x3, 150x3, 165x8

March 19, 2012

warm up:

crossfit shrewsbury loop ;)

duck walks

wall walks (vertical)

10 push ups

10 squats

10 sit ups

strength: back squat 5-3-1+ (75%-85%-95%)

warm up: 45x10, 95x8, 115x3

working sets: 135x5, 155x3, 170x2

wod: amrap 6 minutes

10 kettlebell swings @ 16kg

10 burpees

4 rounds + 6 burpees

wod 2.0 : death by 10 meters

got to round 10