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Thursday February 19, 2015

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CrossFit
A. Technique for all movements and strategy for the WOD

B. CrossFit Games Open WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

*scale muscle ups to chest to bar pull ups

Weightlifting
Clean
80-85% 3reps, 5 sets

Mid grip pulls
85-90% 3reps, 5 sets

Front squat
100% 3reps, 5 sets

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