Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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Archive: Oct 2017

10-31-2017

Snatch Practice

Clean and Jerk Practice

Bear Complex

ATTENTION: Coach Tamyra will be coaching on Thu, Fri, and Monday lunchtime. I will return on Monday evening. Enjoy it!

10-25-2017

Push Press 5×5
Back Squat 5×5

10-9-8-7-6-5-4-3-2-1 reps of
Burpees
Toes to Bar

10-24-2017

Snatch Practice
Clean and Jerk Practice

“Fran”
21-15-9 reps of
Thrusters
Pullups
10 min cap

10-23-2017

Bench Press 5×5

Partner Glute Ham Raise 3×10

3 Rounds For Time:
50m Bear Crawl
100m Farmer Walk
400m Run

10-21-2017

200m Run
30 Thrusters
200m Run
30 Toes-to-Bar
200m Run
30 Weighted Step Ups total
200m Run
60 KB Swings
200m Run
30 Tire Flips

10-20-2017

400m Run
50 KB Swings
then
5 Rounds:
10 Wallballs
10 Pullups
10 Tire Flips
then
400m Run
50 KB Swings

10-19-2017

Back Squats 5×5

In teams AMRAP 4:00 of:
Burpees
Bodyrows
Situps

10-17-2017

Clean Practice

“Adonis”
21-15-9 reps of
Pullups
Dips
Front Squats
Begin each round with a 400m Run

10-16-2017

Bent Over Barbell Row 5×10

4 Rounds For Time:
400m Run
50m Overhead Lungewalk