Monday 12/30/13

CROSSFIT:
Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row

BEING:
A. Clean – start at 50% make small builds per min until tough single cap it at 10mins
B. BS @ 20X1; build to a 10rm in 12mins
C. emom – 12mins
odd – 20 wall balls 20/14# 10/9’target
even – 10 pull ups
D. 4mins max rope climb 15′
Notes:
– Clean does not have to be a 1rm if feeling it go for something
– record scores for BS must hold tempo
– focus on breathing through the wall balls and chins
– record number of climbs

SHE:
A. Emom 8 min – Mid hang snatch pull + snatch pull + muscle snatch
B1. Segmented snatch DL; 2,2,2,2,2; rest 30 sec
B2. Snatch; 1,1,1,1,1; rest 2 min
– Same weight used for segmented DL and snatch, build from 70%
C. For time – 20 sets of 5 unbroken pull ups
D. 7 sets for times
5 burpees
AD 25 sec MAX EFFORT
Rest walk 3:30

WILL:
Row 30 sec @ 80% AER
rest walk 30 sec
AD 30 sec @ 80% AER
rest walk 30 sec
DU x 30 (unbroken)
5 burpees
rest walk 30 sec
x 8
+
1 mile walk cool down
PM
A. BS @30X1; 3,3,2,2; rest 2-3 min (last 2 doubles tough)
B. Pendlay Row; 7-9 x 3; rest 90 sec
C. emom – 12 min
odd – 2 Rope Climb (15’)
even – TnG clean x 5 (135#) + burpee x 5 (to 6” target)
D. for time:
25 KBS unbroken (2pd#)
700m row
50 CTB pull ups
700m row
25 KBS unbroken
– work on pacing in the CTB, break up sets to remain consistent

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