Monday, February 9, 2009

warm up:
400m run
5 pull ups/10 push ups/15 squats x2
pvc back squat/front squat/ohs x10
ball slams/box jumps/med ball cleans x15

workout:
front squat
2x5/3x3/2x1

3rnds of:
20 knees to elbows
20 back extensions

4 comments:

  1. CrossFit JAX09 February, 2009 23:44

    name / bodyweight / load

    steve c / 210 / 205
    kevin / 155 / 225
    josh c / 190 / 225
    sherry / 112 / 115
    jon / 150 / 185
    brad / 250 / 275
    josh g / 175 / 275pr
    tracie / 130 / 60
    caleb / 160 / 235
    turbo j / 155 / 250
    ryan / 200 / 185
    cav / 163 / 160
    kohl / 255 / 185
    angela / 173 / 145
    matt o / 170 / 255
    jenn / 114 / 100
    lorena / 128 / 105
    russ / 157 / 255

    ReplyDelete
  2. Anonymous10 February, 2009 06:00

    Robert/218/275

    ReplyDelete
  3. Anonymous13 February, 2009 07:10

    Guy / 175 / 195

    ReplyDelete
  4. CrossFit JAX13 February, 2009 07:41

    strong, rob!

    guy...focus more on strength for about a month or so. go heavy on all the slow lifts (squat, deadlift, presses) for low reps and no more than 10 sets for each movement you choose.

    ReplyDelete

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