Tuesday 1/7/14

Dynamic Warm-Up (full body)

Shoulder Mobility

CROSSFIT:
Travel WOD

20 min AMRAP
5 burpees
10 sit-ups (use a pillow or rolled towel if needed)
15 Squats (full depth, use a chair if needed)

BEING:
A. 3 sets @ 95%:
12 heavy russian swings
AD 20 sec MAX effort
rest walk 4-6 min
B. 3 sets @ 95%:
5 TnG Deadlift heavy build per set
Row 20 sec MAX effort
rest walk 4-6 min
C. 10 PC TnG 50-60% of 1rm
12 burpees AFAP
walk rest 4-6 min
Notes:
– speed and effort is goal in these sets
– extend rest times into late portions of 4-6 min as needed, record rest times
– ensure to open hips and specific prep prior to each of 3 sets

SHE:
A. 8 sets – every 2 min – Jerk x 2 (70%, build)
B. 6 sets – every 90 sec – 5 Tng PC (115#), 5 burpees (6”)
C. CGBP cluster @21X1; 1.1.1 x 4; rest 20 sec, rest 2 min
D. 6 min amrap @hard effort:
3 PS (75#)
6 TTB
30 DUs

WILL:
Row 8k in 32 minutes
PM
A. 8 sets – every 2 min – jerk x 2 (build, 80%+)
B. Emom 8 min – Tng PC x 3 (wave load, 225-255#)
C. for time: 30 pHSPU (every fraction 3 burpees)
D. 5 sets – vary order per set – 80-90% constant:
[8 unbroken S2OH (135#)/Row 400 m/55 DUs/12 TTB/10 cal AD]
rest walk 5 min b/t sets
NOTES:
– Record number of fractions on HSPU
– same times per set in aerobic work

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