4-1-14

STRENGTH – Clean and Jerk 12 min EMOM 1 Hang Squat Clean 1 Jerk Increase load so that you are reaching a near max lift towards the end of the 12 min. CONDITIONING (4x) 12 KB Swing (53#/35#) 15 Push-up 18 Sumodeadlift High Pull (75#/45#) 21 Cal Row

3-31-14 : 6 Powerful Ways CrossFit Changes Lives

9-6-3 Deadlift (225#/165#) Lateral Jump Burpees 50 Wall Balls (20#/14#) 3-6-9 Deadlift (225#/165#) Lateral Jump Burpees ENDURANCE WOD’s CrossFit On Day: 6 min on 5 min rest 4 min on 3 min rest 2 min on – cover as much distance as possible CrossFit Rest Day: 6 mile tempo run – 90% of 5k TTContinue reading “3-31-14 : 6 Powerful Ways CrossFit Changes Lives”