5/3/1 – Week 3

“We have seen the best of our time: machinations, hollowness, treachery, and all ruinous disorders, follow us disquietly to our graves.” – Gloucester, King Lear, Act 1, Scene 2

19 Jan 2010
Jump rope 5 minutes
Crossfit Warm-Up x2: 15 squats, 15 sit-ups, 15 good mornings, 15 kipping pull-ups, 15 push-ups

Deadlift 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×275 lbs
3×315 lbs
1×350 lbs

“Power Elizabeth”
For time
21-15-9 Reps
135 lbs
dips

Time: 14:29

20 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2

Overhead Press 5/3/1
5×45 lbs
5×45 lbs
5×65 lbs
5×75 lbs
3×85 lbs
1×95 lbs

5×12 65lbs Good Mornings
4×200m Sprints – Walk 100m

22 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2

Squat 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×260 lbs
3×295 lbs
1×330 lbs

30 deadhang pull-ups
30 dips
3×500m erg pieces. Rest as needed between sets.
1:34
1:37
1:45