elementcrossfit.com

2010-02-09 Tuesday

Skill Work
then
Back Squat
5-5-5
then
20 Jumping Squats [watch]
20 Situps
7 Rounds

2010-02-08 Monday

"Eleanor"
15 Thrusters 95#/65#
15 Pushups
15 Kettlebell Swings 1.5p/1p
15 Wall Balls 20#/16#
3 Rounds

Track Results Here

2010-02-07 Sunday

Snatch Balance
Max for day - 80% x 3 x 2
Power Snatch
Max for day - 80% x 3 x 2
Hang Squat Clean & 2 Jerk
1-1-1-1-1

2010-02-06 Saturday

Press or Bench Press
5-5-5
then
1 Shuttle Run [watch]
5 Clean & Jerks 155#/115#
1 Shuttle Run
5 Burpees
1 Shuttle Run
5 Rounds

Notes: Rest exactly 1 minute between rounds. The shuttle run needs to be a true max effort, gather yourself before each shuttle run if you need to. Increase press/bench press weight from last week.