Monday 7/16/12

FITNESS
A. 4 sets of:
Deadlift x 6-8 @ 20X1
rest 60 sec
DB Bench Press x 6-8 @ 20X1
rest 60 sec
Jump Rope Technique x 45-60 sec
rest 60 sec
B. For Time:
1000m Row
50 KBS

ATHLETE
A. 6 sets of:
Power Clean x 1.1.1 (rest 10 sec between singles)
rest 20 sec
Box Jumps x 10
rest 2min
B. 8min AMRAP
8 DB Push Press
50 Double-Unders
8 Burpees

COMPETITOR
A. Power Snatch + 2 Snatch: 70%x2 sets, 75%x3 sets
B. Jerk: 75%x3x5
C. Clean Pull: 93%x5x5
D. Back Squat: 65%x6, 70%x6, 76%x6, 80%x5x2
E. 5 sets for max reps of:
Strict HSPU @ 1010
rest 60 sec between sets
If you break tempo you break the set!
set up is an abmat between to plates. Abmat and plates should be level.

Masters Division Highlights 2012 Crossfit Games

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