Tuesday the 19th

Games2013_Final_Floater2

I. 3 Rounds, NFT

15 Cal Row or Bike

10 Good Mornings

12 GHD Back Ext

II. Deadlift 5 x 5 75-80%

III. AMRAP (12)

10 Push Press 85/65#

10 Wall Balls 20/14#

10 Push-Ups

10 Pull-Ups

 

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Monday the 18th

clean

I. 3 Rounds, NFT

10 Dislocates

10 Push-ups

200 Meter Run

II. Squat Snatch 5 x 4 75%

III. 21 – 15 – 9

Ring Dip

KBS 53/35#

Back Squat 115/75#

 

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Friday the 15th

***No Coach/Trainer Available- Open Gym***

Optional Workout:

I. 3 Rounds NFT:

Run 200 Meters

6 Slow Scorpions

10 Good Mornings

II. Front Squat 5 x 5 70-80%

III. 21 – 15 – 9

Box Jumps 24/20″

Pull Ups

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Thursday the 14th

IMG_0598

I. 3 Rounds NFT

Row 400 Meters

40 2 count flutter kicks

10 strict press (light)

II. 1 RM Clean and Jerk (14)

III. 3 Rounds:

20 HollowRocks

20 Burpees

20 K2E (10 each side)

20 Cal Bike or /Row

20 -ups

2 min plank (30 front/30 side/30 side/30 front)

 

 

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Wednesday the 13th

Reebok CrossFit Ramsay Grand Reopening

Reebok CrossFit Ramsay Grand Reopening

I. 3 Rounds NFT

10 Dislocates

10 Push-ups

200 Meter Run

II. Bench Press: 5 x 5 70-80%

Dead Lift: 5 x 5 75- 80%

III. AMRAP (7)

Burpees

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