20140423

Grip it and rip it

BBG

1) Mid-hang Snatch: work to a 3rm –
165
1X3@95%, 1X3@90% – rest as needed.
156.5, 147.5

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Based on 300

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed
Based on 255

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

7/15/14,6/13/14,6/13/14

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At the old HQ, CrossFit MECCA in 2007