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Thursday April 2, 2015

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CrossFit
A. Bench
3reps X5 (75-80% of 1RM)

B. 5 Rounds Unbroken:
5-10 Pull ups, Rx+ CTB
5 Toes to bar, Rx+ 3 bar muscle up
*Rest no more than 2 min between sets. If you need to cut the CTB to fewer reps to stay unbroken, do so.

Rx+ Perform this on the main floor
10 Rounds for time: (Alternate rounds with a partner until you have both reached 10 rounds OR rest for 30 seconds after each round if you do not have a partner.)
Farmers carry 1 lap, with farmer carry or kettlebell
10 Push ups

Weightlifting
Clean speed drills
Work to a heavy 2 reps

Clean
Find a 2RM

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