Wednesday 1/8/14

American swing

kb shoulder press

Crossfit:
20 min AMRAP:
5 KB Swings
10 KB Shoulder Presses, alt hands
20 KB goblet squats
30 KB Deadlifts

BEING:
A. jerk balance – 5 sets of 3; rest 1 min – low load, high efficiency
B. push press – build to a 2rm in max 6sets
C. 5 sets – change order per set @ 90% each set: rest 4 min btw sets
Row 500m
20 wall balls 20/14# 10′ target
50 DUs
20 DB power snatch 65/35# alt hands per rep
15 GHD situps
Notes:
– perfect form on jerk balance build to 40% of 1rm
– no TnG on PP go for something if feeling it
– record order, time, and RPE per set with changes

SHE:
A. FS @20X1; 6,6,6; rest 3 min (75%)
B. 5 sets – every 90 sec – Segmented clean DL x 2 (75%, build)
C. Emom 8 min – Thruster x 3 (95#), MU x 2
D. 5 rounds for time:
6 front rack lunges/leg (95#)
5 burpee box jump overs

WILL:
A. Row 5 min @Z1
B. Row 45 sec TOUGH
Rest walk 90 sec
x 2
C. Row 125m @ 90% AER pace
rest 3 deep breaths
x 16
(get off and rest 5 min b/t sets 8,9)
D. 5 min cool down Row @Z1
PM
A. 8 sets – every 90 sec -BS @21X1 x 2 (60-70%, work on acceleration from pause)
B. Snatch; 2,2,1,1; rest 2 min (build)
C. 5 sets – every 2 min – Segmented snatch DL x 2 (start 80%, inc small per set)
D. 3 sets for time @90%:
500m row
5 Tng DL (315#)
2 RC
5 Tng DL (315#
20 CTB pull ups
rest walk 3 min

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