Wednesday 1/15/14

CROSSFIT:
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Thruster
Push-up

BEING:
7min 80% effort
25 DU
Row 200m
10 HR pushups
rest 5mins,then…
7mins 90% effort
5 SA DB power snatch 65/40#
5 SA DB PS 65/40#
5 CTB pull ups
8 GHD situp
rest 10mins, then…
7mins 97% pace effort
Row 400m
10 burpee over barbell
Notes:
– proper aer wamup
– work on pacing through the 7min efforts keeping them sustainable for 80-90%
– go hard on 97% pace in early stage and finsih hard

SHE:
A. FS @20X1; 3,2,1,1,1; rest 2-3 min
B. Emom 12 min – C&J x 2 (build every min)
C. Unbroken wall ball; 20,20,20,20; rest 60 sec
+
6 min amrap @open pace:
5 KB swing
6 CTB pull up
7 burpee
rest 10 – 15 min, then…
6 min amrap @open pace:
squat clean thruster (75#)
– every minute the load increases by 10#

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s