elementcrossfit.com

2010-03-12 Friday

Squat
2x8 @ 50% 1RM - 60sec.
Deadlift
3-3-3-3-3
then
21-15-9
Overhead Squat 95#/65#
Ring Dips
Kettlebell Swings

Notes: 3-3-3-3-3 denotes 5 sets of 3 reps increasing weight on every set if possible working up to a max. Try to hit a new PR.

2010-03-11 Thursday

The T-Rex Complex
Perform 5 sets of the following complex:

7 Deadlifts
7 Hang Power Cleans
7 High Pull Snatches (Forward to the 4:58 mark in this video to see high pull snatches.)
7 Back Squats
7 Push Press

Warm up with the bar. Increase weight on each set.
You cannot rest the bar on the ground during a set, even to regrip.

Important Note: ElementWorks: Olympic Lifting is on Sunday, March 14th @2pm.

2010-03-10 Wednesday

"Cindy"
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes.

Notes: If you have 25+ Rounds as a PR, try 5 Chest-to-Bar Pullups, 10 Ring Pushups, 15 Pistols alt.

2010-03-09 Tuesday

Back Squat
5 x 3
then
Deadlift
2 x 8 @ 50% 1RM - 60 sec rest bw sets.
then
Max Effort Tabata Row (calories) or 3 x 500m Row Repeats
Rest as needed between efforts

Notes: 5x3 = 3 sets of 5, 2x8 = 8 sets of 2, etc.