Crossfit

Hang Power Snatch
3x 65
3x 95
3x 95
3x 115
3x 115
3x 135
3x 135
3x 135
3x 135
3x 145

-Super Set-

Pushups 10x10 +45lb

Grip

Hand extensions
3x10 easy band
3x10 hard band

Card tearing
10
15
20
25 x5

Pinky
5

Squat

11/27

ATG Squat
135 x5
185 x5
225 x5
275 x5
295 3x5

Front Squat
225 2x5

DB Military Press
45 3x10

Crossfit

11/25
11 rounds in 20 minutes
7 Hang Power Clean 95
12 Ring Rows
15 Situps

11/22

Conditioning
KB cleans and pullups

11/23
Bench Press
135 x5
140 x5
145 x5
155 x5
185 2x5
175 3x5

Straight leg DL
135 3x10

DB Shrugs
90 x5
100 x5
105 x5
110 x5
90 x10

Barbell Wrist curlz
65 3x20

Ab wheel 3x10

Crossfit

11/20

Agility Ladder

21-18-15-12-9-6-3
Overhead Squats 65lbs
Knees to Elbows

Squat

11/19

Bench press
135 x5
140 x5
145 x5
185 4x5

ATG Squat
135 x5
185 x5
225 x5
275 x5
295 2x5
315 x5

Pullups 5x5
-superset-
Dips 5x5

T-bar rows
45 x10
90 x8
115 3x8

Shrugs
80 x10
85 x10
90 x10

Ugly Sweater Day

Squat Bench

ATG Squat
135 x5
185 x5
225 x5
275 x5
295 x5
275 5x5

Bench Press (trying a little wider grip, index finger on rings)
135 x5
145 x5
155 x5
175 6x5

Cable close grip rows
135 3x10

Deadlift

11/15
Agility ladder

Olympic bar Deadlifts
10x 135
8x 185
5x 225
3x 275
1x 315
3x 335
3x 365
3x 315 I SUCK

Tabata Push Jerks 40lbs
4 minutes

Stretch

Crossfit

Agility ladder 5 minutes

Power Snatch
3x 95
3x 115
3x 135
3x 140
3x 145
3x 150
3x 165

5x10 Pushups +45

Strength

ATG Squat
135 x5
185 x5
225 x5
275 x5
315 x3
320 x1(f)
315 x3

Barbell Bench
135 x5
140 x5
145 x5
175 x5
185 x5
190 x5

Front Squat
135 x5
245 x5

Rope Pushdown
3x5 120

good mornings
3x5 135

Crossfit

Conditioning

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders jump rope

Time 31:59

Crossfit

Agility ladder drills

Hang Power Clean
95 x3
115 x3
135 x3
155 x3
185 x3
205 x3
225 (f)
205 x3


OHP
95 x5
115 x5
135 x5
145 x5
155 x3(f)
135 x5

Strength

11/02

ATG Squat
135 x3
185 x3
225 x3
275 x3
315 3x3

DB Bench
35 x10
65 x3
75 x3
90 x3
85 x3
85 x3

Wrist curlz
65 x10
75 x10
85 x10

Rope Pushdown
140 3x3

Good Morning (Still new to this one)
95 x5
115 x5
135 x5

Crossfit

11/01

3 rounds 17:14

Run 400m
30 KB swings 55lbs
15 knee to elbows
5 sit ups to standing