Wednesday-September 5, 2012

At CrossFit Fifty we have a recommended schedule for the best results. That schedule is to train Tuesday, Wednesday, Thursday, Saturday, and Sunday. The programming is set to get the best benefits this way. Will you not get results if you do not follow this? Of course you will, they will just be maximized by following the recommended schedule. Any amount of CrossFit you do will give you great results, it all just comes down to what level you want to take it to! 

warm up

450m run

then...

3 pull ups

7 push ups

12 PVC OHS

3x

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**All Extra Credit is optional**

Choose one or two from below

EXTRA CREDIT

Westside

Standing Dumbbell Triceps Extensions

3 sets x 8 reps

Olympic

Power Snatch

5 sets x 1 rep

H.A.P (Heavy As Possible)

Endurance

*choose one*

1) Run 

800m run

2 minutes rest

2x

2) Row

1000m row

3 minutes rest

2x

3) Airdyne

50 calories

4) Swim 

200m swim

3 minutes rest

2x

*CFE inspired 

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WOD

For time:
95 pound Thruster, 100 reps

*CrossFit.com

POST TIME AND EXTRA CREDIT TO COMMENTS