We have released the programming written by Rob MacDonald that Ute - TopicsExpress

We have released the programming written by Rob MacDonald that Ute CrossFit used to win the CrossFit Games in 2012 and 2013. Details by following the link. Here is one of the workouts in the program: Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge 3x10 Shoulder Dislocate Then: 2x (30sec Work/30sec Rest) Push Press @ 15/10# DBs Rest in OH Position Two sets, Rest 2 min between Then: 10x Squat Snatch @ 135#/95# + 2:00 Row @ >600m/500m pace + 2:00 Rest (During which 5x Muscle-up and 5x HSPU must be done) Three Rounds Then: ?5 minute Intermission (Including 3rd-2min Rest period above) ?Then: 10x OHS @ 40% 1RM + 2:00 AirDyne @ >65cal/50cal pace + 2:00 Rest (during which 5x Muscle up & 5x HSPU must be done) Three Rounds Then: 5 minute Intermission (including 3rd-2min Rest period above) Then: 100x Chest-To-Bar Pull-up Then: Cool Down

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