7 30 - ABBATE

                         2015

Warmup:

2 Rounds:

5 50 meter sprints (walk back)

10 Push Ups

15 Ring Rows

 Workout

ABBATE

1 mile Run

21 Clean & Jerks (155/105)

800 M Run

21 Clean &  Jerks (155/105)

1 mile Run

Finisher

Accumulate 5 min Side Plank Holds (On both sides

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

7 29

                          2015

Warmup:

3 Rounds:

10 Push Press

10 Passthroughs

25 Double Unders (50 Jump Rope)

Strength:  

Find Deadlift 3RM then 4 x 3 @ 90% of 3RM

(5x3 Deadlift)

 Workout

12 Minute AMRAP:

10 KB Swings (53/35)

15 Burpees

20 Double Unders (Tuck Jumps)

Finisher

Accumulate 5 min Hollow Body Position

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

  

7 28

                           2015

Warmup:

2 Rounds:

Bear Crawls

15 Box Jumps

15 Ring Rows

Strength:  

3 Rounds: Farmer walks-Max Weight with 2 min rest between (heavier than last time)

 Workout

The Chief - For Rounds

3 Min AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Squats

Repeat For a total of 5 cycles.

Finisher

Weighted Split Lunge

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

7 27

                            2015

Warmup:

 2 Rounds:

100 meter run

20 lunges

15 Push Ups

Strength:  

EMOM: 10 Minutes

Odd: 5 Thrusters (95/65)

Even: 5 C-B Pullups

 Workout

10 Rounds:

3 Muscle Ups (6 Pullups, 6 Ring Rows)

6 Wallballs

6 Box Jups (24'/20')

Finisher

Interval Row 

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

7 23 - COE

                           2015

Warmup:

2 Rounds:

5 50 meter sprints (walk back)

10 Push Press

15 Ring Rows

Buy-in:

3 Rounds:

Farmer walks-Max Weight

2 min rest between

 Workout - COE

10 Rounds

10 Thrusters (95/65)

10 Ring Push Ups

Finisher

Accumulate 5 min Side Plank Holds - both sides

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

7 22

                           2015

Warmup:

2 Rounds:

20 PassThru

20 Ring Row

400m Run

Strength:  

Snatch Balance Practice

and

5x5 OH Head Squat

 Workout

AMRAP: 10 Minutes

30 Double Unders

15 Snatches (75/55)

Finisher

Interval Row

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