Saturday 7-30-16
6 RFT:
400 m Run w/ wall ball 20/14
6 Deadlifts 275/205
15 Pull Up
6 RFT:
400 m Run w/ wall ball 20/14
6 Deadlifts 275/205
15 Pull Up
“To keep from decaying, to be a winner, the athlete must accept pain–not only accept it, but look for it, live with it, learn not to fear it.” — Dr. George Sheehan Strength/Skill – Weighted Pull-ups 3-3-3-3-3 WOD: Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and…
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
Strength/Skill -Clean Complex 5 x 1 High hang, Above knee, Floor “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
Strength: Split Jerk 1-1-1-1-1-1-1 find your 1 RM For time: 21-18-15=12 burpees over the bar power cleans
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5% Min 8-9: Sq. Clean & Jerk 72.5-80% Min 10-12: Sq. Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep…