3 28 = JPi30

                             2013

Skills warmup

Workout:

ALTAP:

½ ANGIE:

 50 chinups

50 pushups

50 abmats

50 squats

3 min rest, then:

GRACE:

30 full clean & jrk, 135/95

Finisher

---

reps               Movement             weight	1	↓split totals
50 chins
50 pushups
50 abmats
50 squats
30 cln & jrk
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

3 27

                            2013

Skills warmup

Workout:

4 Rounds:

 400m run

25 chins

25 hp cleans, 95/65

25 mil press, same

Finisher

---

reps               Movement             weight	1	2	3	4	↓split totals
400m run
25 chinups
25 hp cleans, 95
25 mil press
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

3 26

Skills warmup                                                                    2013

Workout:

8 Rounds:

 30 sec per movement; 1 min rest bet/ rounds

WB, 15/10

Swings, 53/35

Pushups slap

Squats

Finisher

 2k run

reps                   Movement               weight	1	2	3	...	8	↓ split totals
WB, 20/15
Swing, 53/35
Pushups slap
squats
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

CrossFitBurbank - FitWorks
824 Hollywood Way, Burbank
(626) 863-0008     (818) 939-1188