November 6, 2012

Program 1: Bodyweight and Intervals
Week 3 of 3
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups

Program 2: Weightlifting
Week 3 of 3
Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Program 3 CFLA & Conquest
CrossFit Lethbridge
AMRAP in 20 minutes:
40 air squats
30 situps
20 box jumps (20/20)
10 push jerk (155/105)
Conquest
AMRAP 10 MINUTES
20 Air Squat
15 Sit Ups
10 Box Jump
5  Push Jerk
Rest 2 minutes
AMRAP 5 minutes
20 Air Squat
15 Sit Ups
10 Box Jump
5 Push Jerk