MONDAY 2-20-2012
Sunday, February 19, 2012 at 01:03PM As you guys know, the 30 Day Paleo Challenge starts on March 1st. I posted the rules a couple of times over the past few days. If you have any questions at all, please ask. We will start out by having everyone do the baseline tests. Karen 150 wallballs for time, a 5K run, or since it is cold we may do a 5K row and the CrossFit Total. 1 rep max on Squat, Press and Deadlift. I will program them in next week before we start the challenge, then again after it finishes as well. There is a $20.00 entry fee with the money going to the cash prizes. This is a great way to clean up your food, increase your performance and challenge yourself for 30 days.
UPCOMING WEEK......
MONDAY
Front squat 3-3-3-3-3 reps
TUESDAY
1 TGU then 10 snatches rt/lf
1 TGU the 9 snatches rt/lf
1 TGU the 8 snatches rt/lf...
...down to 1 snatch rt/lf
WEDNESDAY
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
THURSDAY
20 Minute AMRAP
10 Air Squats
5 Push-ups
2 Pistols
10 Sit-up
FRIDAY
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
SATURDAY
Seven rounds for time of:
5 Strict PullUps
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
SUNDAY
make up day
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