Friday 2/7/14

CROSSFIT:
A. 2K row, not for time
B. 2R not for time
10 wall sit stick-ups
10 iron cross
10 superman
10 spiderman lunge
10 close grip knee raise from bar
C. 20 min AMRAP
10 DB Thrusters to box
15 Push-ups
20 DB Lunges
D. 5min foam roll

SHE:
A. Push jerk ā€“ build to a heavy single
+
8 min amrap @open pace:
3 S2OH (65#/30kg)
3 CTB pull up
6 S2OH
6 CTB pull up
9,9,
12,12
etc…..
rest 15-20 min, then…
8 min amrap @open pace:
6 burpees
9 DL (75#/34kg)
12 box jump (20ā€)

BEING:
A. PS 3, 2, 1, 1; rest as needed
+
10mins as many reps as possible
75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
210/120# Snatch, as many reps as possible

Notes:
– go for something if feeling it
– open workout 12.2

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