Blog

Wednesday 15Oct13

Fitness

A. OHS Work – 10-12 Minutes

B. Strict Press 5×2, rest 60-90

 

C. 4 Rounds

250m Row

20 KB Swings (1.5/1)

15 Push Ups

 

 

Performance

A. Snatch Balance 6×2, rest 60 secs

B. Snatch 3×3 – all singles @75% of 1rm

 

C. Buy In: 30 HR Push Ups

then…

5 Rounds:

12 Pull Ups

8 Box Jumps (30/24)

4 Power Snatch (135/95)

 

 

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CrossFit Journal: The Performance-Based Lifestyle Resource