January 25, 2012
5-3-1 / CrossFit / Westside Barbell
Warm Up
Mobility
5-3-1 Strength Workout
Strict Shoulder Press
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
CrossFit
“Power Elizabeth”
21-15-9
Power Cleans 135M/95W
Ring Dips
Accessory
Floor Press 3 x 5 reps (go light explode at bottom)
Strict Pull Ups 3 sets max reps
Barbell Rows 3 x 8 reps
Glute Ham Sit Ups 3 x 10-15 reps
Cool Down
Stretching
After the 5-3-1 Strength Workout chose CrossFit or Accessory NOT BOTH!
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