08.20.2014

Main – CrossFit

Warm-up

3 Rounds:
150m Row
5 Dead Lift
3 Split Jerk
:20 Hollow Body

Weightlifting

A): Deadlift (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Split Jerk (E2M; 1×2 @ 70%; 1×2 @ 80%; 3×2@ 90% )

Metcon

Mixed Modal Aerobic

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00
10 T2B
10 KB/DB Thruster @ 35/26#
10 Burpees

Skill

• 100 Double Unders

*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20

*Max Handstand Walk – 4:00

*15:00
Sled Drag @ 90/45#

Clean from blocks [above knee] (3-3-3-3-3)

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