Monday 1/20/14

CROSSFIT:
20 min AMRAP of:
Push Jerk- 95/65lbs
Goblet Squats

SHE:
A. BS @20X1; 2,2,1,1,1; rest 2-3 min
B. Emom 8 min – Snatch x 2 (increase load per set)
C. for time: 10 sets of 6 unbroken CTB pull ups
+
5 min amrap @open pace:
5 clean (75#, full)
5 box jump (20”)
20 DU
rest 10-15 min, then…
For time @MAX EFFORT:
Row 1200m

BEING:
A. BS 3, 2, 1, 1; rest 3mins
B. build to a 1rm wtd pull-up
rest as needed, then…
For time all out
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m
rest exactly 12mins x 2
Notes:
– BS go for something if feeling it if not shut it down and move on
– chin must be over bar hands must be shoulder width apart record weight plus body weight
– Lactate endurance test go for best possible time do not hold back
– record times

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