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Thursday May 07, 2015

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CrossFit
Fitness
A. Power Snatch
Work to a heavy set of 3reps, 0:05 to 0:10 sec between each rep

Competitive
A. Power Snatch
Work to aheavy 3 reps touch and go

Competitive and Fitness
B. For time:
5 Deadlift @ 70%
20 Burpee
4 Deadlft
15 Burpee
3 Deadlift
10 Burpee
2 Deadlift
5 Burpee
1 Deadlift

Weightlifting
Clean

Regionals
Each set is for time…
Back Squats
50 @135/95
40 @165/105
30 @ 185/125
20 @ 225/135
10 @ 275+/185+
Work:Rest = 1:1

Rest… Then,

4 Rounds
4 x 8 yd Handstand Walk (Try to work on turnarounds)
10 Bar Muscle Ups (Unbroken)
Work:Rest = 1:1

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