Tuesday 5/6/14

CrossFit
For load:
Strict Press 6-6-6-6
(rest as needed)

For time:
10-20-30-40-50
Double under
Russian Kettlebell Swing 53/35
Sit-up
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CrossFit Competitor (off season)
Power Clean
65% 5×5

Back Squat
60% 5×5

For time:
9-15-21-15-9
10′ Wall Ball Shots 20/14
Box Jumps 24/20
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Weightlifting
Power Clean + Push Press
75% 2+2
80% 2+1, 1+2
85% 1+1
90% 1+1, 1+1, 1+1
based on push press 1rm

Power Clean
90% 3×1
92% 2×1
95% 1×1

Jerk
75% 1×2
80% 2×2
85% 3×1

 

 

 

 

 

 

“Hiding from your weaknesses is a recipe for incapacity and error.”
~Greg Glassman