Saturday 1/11/14

CROSSFIT:
For time:
50 back squats 95#/65#
600m run
250 double unders
– warm up for this with a lot of aerobic activity including step-ups, calisthenics, and jumping/double under skill work

BEING:
A. Clean 3, 3, 2, [2,] 1, 1; rest 2:45
B. 35 front squats from the ground for time (use 90% of weight from bracketed set above)
+
AD 15mins Z1
Notes:
– working sets, MAX 3 sec b/t reps
– take 90% of weight completed for the bracket set of 2- use for B
– record rests b/t reps as well as makes and fails for B

SHE:
A. BS @20X1; 2,2,1,1; rest 2-3 min (last 2 singles tough)
B. Emom 20 min – Snatch x 1 (build from 50%)
+
6 min amrap:
1 Squat clean and jerk (115#)
20 DUs
2 Squat clean and jerk
20 DUs
3 Squat clean and jerk
20 DUs
etc…….

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