Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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5/23/2015

20 Thrusters
20 Sumo deadlift high pulls
20 Presses
20 Overhead squats
20 Front squat
3 Burpees EMOTM

5/22/2015

Barbell Lunges 5×5

In Teams:
100 Wallballs
100 Burpees
800m Run

5/21/2015

Deadlifts 5×5
Press 5×5
Pullups 5×5
Team Row

5/19/2015

IC
Snatch 5×2/1
Hang Power Clean 2×2
Jerks 2×2
Clean and Jerk 3×2/1
Deadlift 3×5/3

5/19/2015

Bench Press 5×5

Deck of Cards:
Goblet Squats
Lawnmowers
Situps
Diamond Pushups

5/16/2015

5 Rounds
5 Bear Complexes

5 Rounds
10 Burpees
50m Farmer Walk

5 Rounds
20 KB Swings
200m Sprint

5/15/2015

Romanian Deadlifts 5×5

5 Rounds For Quality
10 True Pushups
50m Lungewalk
10 Burpees

5/14/2015

1 Clean + 5/3 Press 5 Sets
Pullups 5×5

1 Mile Run For Time

5/12/2015

Ind Correctives
Snatch 5×2
Power Clean 2×2
Jerk 2×2
Clean and Jerk 3×1

5/11/2015

Team Row

Back Squats 5×5

For Time:
100 KB Swings
100 Situps
Partition reps as needed