melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


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September 2016
Tuesday, 16 February 2016, 09:12
Day 230-232

SUNDAY
No exercise.

MONDAY
6AM CROSSFIT
Warm up: 
2 Rounds
200m Run
3 Inch Worms w/ Twist
4 Kips
5 Alt. Lunges w/ Shoulder Dislocations
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 25, 27.5kg, 30, 30kg
WOD:
10 Minute AMRAP
5 25kg Cluster
10 Lateral Burpees
15 Pull Ups (Linked 5!!)
Rounds: 2+13

7PM CROSSFIT
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 22.5, 3x25kg
WOD:
10 Minute AMRAP
5 30kg Cluster
10 Lateral Burpees
15 Pull Ups 
Rounds: 2+5

 TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 15 20lb Deadball Slams
Even: 30s Max HSPU (19)
WOD: 
For Time
1000m Run
25-20-15
Box Jumpes
20kg Hang Snatch 
Time: 16"40'

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