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Tuesday April 07, 2015

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CrossFit
A. Squat Clean
Work to a heavy double

A1. Drop 20-30lbs and hit 3 more doubles

B. 3-5 Rounds with 1:1 work:rest
10 Front rack lunges 135/95lbs
5 Push Press 135/95lbs Rx+ 6 Deficit HSPU

Rx+
Rowing Day 1
7 x 500m (1:2 work:rest or with two friends)

Weightlifting
A. Push Jerk + Split Jerk
2+1

B. Front Squat drive
work to a heavy double

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