CrossFit 305 Miami Trainer's Blog

5/31
12 minute AMRAP
7 Toe to bar
1 Arm DB snatch 5 reps/arm 65#
10 rounds

6/1
Weighted pull up 90#x1x4

8 minute AMRAP
Row for cal, burps
Alternate with partner
Effort 1 w/ Billy 231
Effort 2 w/Dibo 281

6/2
Rest

6/3
A. Back Squat
45x10/135x5/185x5/225x3/275x1/285x1/290x1

B. Close Grip Bench
45x10/135x5/195x8x3

C. 5 rounds, NFT
3 muscle ups
3 pistols, per leg
15' hand walk

D. 20# lateral & front raise super set 3x8

E. 30# bicep curl x10, 20 GHD sit ups x3

F. 24 to 36" depth jump x5, 5 strict toe to bar, 20 hip extension x2

6/4
21-15-9
Front Squat 95#
Burpee
B'fly pull up
6:57
Slow and steady