20140416

Let yo' kids lift.

Heard today that the Pentagon Gym is going to put their older bumper plates and bars outside next to the ropes and pull up bars.

That's exciting.

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) –200, FLx2@210 1×3@95% 180, 1×3@90% 170

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) 175– 1×3@95% 155, 1×3@90% 140

Strength/Skill

1a) Bent Over Rows: work to a 5rm 150– 1×5@95% 140, 1×5@90% 135

1b) Push Press – 5×5@90% of Monday’s 5rm 140x1 then dropped to 135

Conditioning

3 rounds for time of:

15 Pistols (alternating)
10 DB Snatches (alternating) 50#
5 Burpee Box Jumps 24″

8:14

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At the old HQ, CrossFit MECCA in 2007