CrossFit 305 Miami Trainer's Blog

7/23

21-15-9
11' wall ball 20#
toes to bar
3:48
notes:
21 wall ball unbroken
a few deep breaths
18-3 breaths-3
a few deep breaths
15 wall ball unbroken
12-3 breaths-3-grip starting to go
9 wall ball unbroken
5 deep breaths
6-1 breath-3
Hips and grip

later
5x10 pistols, alternating
3x10 one arm push up alternating
3x10 95# good mornings
3x10 45 degree back extensions on old blue
3x10 95# jump squats

7/24
A few minutes of learning to lift a stone.
Singles with 100 and 150. Walked a bit with 150.

4 rounds, on 2:30
4 alternating 100# Stone Ground to Shoulder
8 100# Stone squats
21 GHD sit ups

rest 30 minutes

Clean and Jerk 185#x10
Run 100 meters
7 14' rope climbs
Run 100 meters
Clean and Jerk 185#x1
5:06