Tuesday 8/20/13

crossfit rules poster
FITNESS 1
3 sets:
10 Strict Press unbroken
Row 90 sec @ 80-90% effort
rest walk 90 sec
+
3 sets:
10 American Swings unbroken
Run 90 sec @ 80-90% effort
rest walk 90 sec
+
3 sets:
10 burpees AFAP
90 sec DU’s @ high effort
rest walk 90 sec

Notes:
– try to add weight per set for press and KB Swing
– tempo should be 10X0 for press, constant movement
– TRY to have same speed/effort for Row/Run/DU work
– keep moving in rest periods
– record weights used

FITNESS 2
A. Power Snatch – 1.1.1; high paused hang, just below knee cap, floor; rest 2 min x 5
B. PC TnG Cluster – 3.3.3 x 3; rest 2 min
C. 100 TGU for time – 1.5 pd/1pd

Notes:
– work on hip speed for PS, not load
– 10 sec b/t clusters for PC, try to increase load per set
– if you fail on PC TnG sets, terminate set and start over after 2 min, do not count that set
– work on pace and rhythm for TGU – bench mark test
– record loads and time

PERFORMANCE
PM
A. CJ – single EMOM – 15 min – 60-70% 1RM
B1. RDL @ 3011; 4-5 x 5; rest 1 min
B2. CGBP @ 30X0; 2-3 x 5; rest 1 min
B3. Ring Dips – amrap (-2) x 5; rest 5 min

Notes:
– no AM session
– work on speed and technique for CJ; do not hover above or below %’s
– ass back, weight on heels, back arched, use straps as needed for RDL
– 16″ grip for CGBP
– record reps for dips and loads for all else

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