Tuesday 1/14/14

CROSSFIT:
21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

BEING:
A. emom – 12mins
odd – PS TnG x 3 start at 55-60% of 1rm add per set
even – ring push up x 10
B. emom – 12mins
odd – 5-7 push press TnG 115/75#
even – 7-9 T2B
C. emom – 12mins
odd – DL TnG x 5-7 155/105#
even – box jump 24/20″ sd x 12
+
4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU

Notes:
– build per set for PS
– focus on breathing during the PP and T2B
– heart rate up focus on breathing
– do not hold back on 5rnds test it

SHE:
A. Emom 8 min – SJ x 1 (85%+)
B. CGBP; 3,2,1,1,1; rest 2-3 min
C1. Amrap 60 sec – PC + J (105#); rest 90 sec
C2. Amrap 60 sec – PC + J (115#); rest 90 sec
C3. Amrap 60 sec – PC + J (125#)
+
for time:
150 DUs
10 power snatch (80%)
40 TTB
10 power snatch (85%)
150 DUs

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