1 30

                           2014

Warmup:

2 rounds

passthroughs

30 double unders

30 sec L-hang

Workout:

6 Rounds:

 8 hang power cleans, 135/95

8 Push press, same

14 Deadlift same

(see 2 7 13)

Finisher

interval rowing

reps               Movement             weight	1	2	3	...	6	↓split totals
8 hp cl, 135
8 push press
14 dl
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

1 29

                 2014

Warmup:   

2 rounds:

10  Passthroughs

30 double under, attempts

20 sec handstands

  Buy‑­­in:           

Iron cross practice, (1 min ring hold)

Workout:

Rounds in 20 min:

150m run

20 swings, 53/35

20 squats

20 pushups, slap

Finisher

goals

reps               Movement             weight	1	2	3	...	...	↓split totals
150m run
20 swings, 53/35
20 squats
20 pushups, slap
round splits →

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

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

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

1 28 - Strength

Skills warmup

Workout: Strength cycle

5x5 or 3x20:

 Either squat or deadlift cycle

FINISHER :

Ivan OR Igor OR Ivana
OR
Interval rowing

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

1 27

                   2014

Warmup:   

2 rounds

10 passthroughs

30 sec side plank

1 min L-hang

10 ring dips

Buy‑­­in:           

40 deadlifts, 65/40

Workout:

10 Rounds:

10 squat cleans, 65/40

15 OH press, same

150m run

Finisher

goals

reps               Movement             weight	1	2	3	...	10	↓split totals
10 squat cleans, 65/40
15 OH press, same
150m run
round splits →

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

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

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