Blog

Thursday 14Nov13

A.  Clean Cluster; 1.1.1.1 x 3, rest 10 sec., rest 3 minutes @ 80% of 1RM
B.  Snatch balance x 1 + OHS x 2 x 5 sets *tough
C.  Weighted CTB pull up – build to a 3 rM in 8 minutes
+
5 rounds for time
250m row
10 burpees over erg
RESULTS:
A. 235, 235,240
B. 185,190,195,200,195
C. 36kg
D. 7:42.  My rowing can always improve.

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource