Monday 2/10/14

CROSSFIT:
A. 2k row
B. 2R not for time
10 bend & bow
10 torso twist
10 spiderman lunge
10 Arm swings
10 knee raisesz
C. 10min AMRAP
5 burpees
10 russian swings 24/16kg
rest as needed, then…
10min AMRAP
5 seated straight leg DB shoulder press @ 50% BW
10 DB reverse lunges 45/35lbs
15 box jump overs 24/20″
D. 5min Foam Roll/Mash
E. Couch Stretch

SHE:
A. BS @20X1; 2,1,1; rest 2-3 min
B. For time: 20 MU
+
8 min amrap:
10 clean (65#)
10 clean (85#)
10 clean (115#)
10 clean (135#)
Amrap clean (155#) in remaining time
Notes:
Full cleans for all reps

BEING:
A. BS 3, 2, 1, 3, 2, 1; rest 3mins
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 and repeat
Notes:
– BS go for something if feeling it
– 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 compare to Jan 20th
– record times

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