CrossFit Journal

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Rest Day

.....

1:00AM

Rest Day

Do the workout that you've been planning! http://www.onesteptoweightloss.com/21-day-fix-workout-review @homeweightloss

1:00AM

10, 20, 30...

QOD

'You're only given a little spark of madness, you musn't lose it' - Robin Williams.

WOD

AMRAP 20 mins
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
20 Back Squats, 43/30kgs
30 Double Unders

1:01AM

Split Jerk 5 X 5

QOD

'Good people are like candles. They burn themselves up to give others light' - Unknown.

WOD

Split Jerk 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

Post results to BTW

1:00AM

The 30's

QOD

'You can't make everybody happy....you aren't a jar of Nutella' - Unknown.

WOD

For time:

Row, 1000 m

30 Dips

30 Sumo Deadlift High-pulls, 34/25kgs

30 Handstand Push-ups

30 Power Snatches, 34/25kgs

30 Burpees

30 Pull-ups

30 Thrusters, 34/25kgs

Post results to BTW

1:00AM

Weighted Pull Up 10 X 5

QOD

'The problem is not the problem: the problem is your attitude to the problem' - Captain Jack Sparrow

WOD

Weighted Pull Up

5-5-5-5-5-5-5-5-5-5

Use the heaviest weight possible for each set.

Rest as required between sets

Post results to BTW