CrossFit 305 Miami Trainer's Blog

5/23
30:60 Airdyne 6 efforts, 127 cal total
Push press 45x5/95x5/135x5/155x3/175x3/195x2/225 Fx2
Ring Push Up 23/15/15 on 2 minutes
4x400 on 4 78/73/74/76
rest 2 hours
4x400 on 4 76/73/73/73

5/24
21-15-9
135# HPC
wall ball. 11'/20#
4:57
Cruised it

Rest 6 hours
Nate 11+1 RX pr

5/25
Squat/Bench/strict pull up super set
Squat 45x10/135x5/185x5/215x5/255x3/275x1/305F/275x1
Bench (close grip) 45x10/135x8/185x8x3
Pull Up 15/14/12

Tabata GHD sit up/hip ext 4 rounds each
8/8/8/8, 10/10/10/10

5/26 Rest, walk 8 hours

5/27 Hotel gym
2 games 1 on 1 basketball to 15 and 11
deadlift 45x10/135x5/185x5/235x5/305x3/355x1
Front squat 135x5x3, from floor
bicep curls to toal pump

5/28 rest

5/29
Front Squat 45x10/135x5/165x5/175x6
10 FS @ 135 from floor
10 step down box jumps
rest 1 minute, 5 rounds
9:20
Missed on the clean in round 4, adjusted to cross grip on the fly. Did not feel great.

Rest 3 hours

Row 500, 50 dubs, 400/40, 300/30, 200/20, 100/10
8:30

3 rounds 3 strict hspu, 15 GHD, not for time