Nov. 7, 2012

Program 1: Bodyweight and Intervals
Week 3 of 3
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Program 2: Weightlifting
Week 3 of 3
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Program 3 CFLA & Conquest
CrossFit Lethbridge
A1) Snatch grip deadlift- 5 sets of 3
A2) 5sets of AMRAP dips
B) 3 rounds for time:
50 double unders
15 hang power snatch (85/55)
Conquest
Tabata 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

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