CrossFit 305 Miami Trainer's Blog

6/10
50 foot hi sled push/50 foot low 90#
50 cal airdyne
500 meter row
3 rounds
21:25

Rest 1 hour

50 cal row
50 ghd sit ups
4:14

6/11
"Get Swole Club #1"
a1. Bench Press 185# x8
a2. Bar Dip, slow x8
a3. Dumbbell Tricep extension 25# x8
a4. 10 alternating pistols
Rest 3 minutes between SuperSets
Do not rest between exercises
3 sets

b1. Dumbbell Lateral Raise, slow 20# x8
b2. Dumbbell Front Raise, slow 20# x8
b2. Bodyweight Skull Crushers x8
Rest 2 minutes between SuperSets
Do not rest between exercises
3 sets

c. Bench Dips, fast x20
Rest 2 minutes between sets
3 sets

6/12
8 x 400 on 3 minute clock. 80% effort.
86/Lilly interference/87/87/86/88/87/83

Rest 1 hour

10 rounds
135# power clean x5
toes to bar x7
stand up box jump x9
run 100 meters
16:22

Rest 4 hours
Snatch
Burgener & STE w/ bar
95x2/135x2/155x2/185F x4 (front, back, sloppy, tired in that order)
No problem getting under it. Need to practice broz.