Monday 7th January

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Sunday 6th January

REST DAY

Saturday 5th January

5 Rounds for max reps

Shoulder press
Pushpress
Push jerk

Rest 3 minutes between rounds

men use 35kg, women 25kg

Do not lower the bar to the ground or a rack between exercises, you may rest in a racked possition, but as soon as you rest you must go onto the next exercise.
During 3 minutes rest bar can be returned to ground or rack.

Friday 4th January

Tabata Intervals

(20 seconds of work followed by 10 seconds of rest repeated 8 times for each exercise)

Squat

Pullups

Sit-ups

Push-ups

Rest exactly one minute between exercises.

Scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

The final score is the total of the lowest scores from each exercise.

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Thursday 3rd January

For Time:
Swim 50m
21 Kettlebell swings ( 1 1/2 pood)
10 Pushups
Swim 50m
15 Kettlebell swings( 1 1/2 pood)
20 Pushups
Swim 50m
9 Kettlebell swings (1 1/2 pood)
30 Pushups


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Wednesday 2nd January

REST DAY

Tuesday 1st January 2008

HAPPY NEW YEAR

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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