Saturday 1/18/14

CROSSFIT:
For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

SHE:
A. BS @20X1; 3,2,1,1,1; rest 2-3 min
B. Snatch; 2,2,2,2; rest 3 min (90%, not Tng)
C. for time: 60 HR push ups
+
10 min amrap @open pace:
15 thruster (75#)
10 TTB
20 thruster (85#)
20 TTB
25 thruster (95#)
25 TTB
Amrap DU in remaining time

BEING:
Five rounds of:
12 Deadlift 155/105#
9 Hang power clean 155/105#
6 Push jerk 155/105#
Notes:
– aerobic general warm up 10-15mins
– dynamic warmup 5-10mins
– specific movement prep 10-20mins
– hit it when ready

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