20140516

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I tend to forget to post a lot...

So here goes another two day catch up session...

Wednesday:
BBG

1) Clean with 3-sec Pause each rep (just above the knee): 5×3@160

2) Behind-the-neck Jerk off blocks (drop each rep): 5×3@135

Strength
Both @135
1a) Bent Over Rows: 5X5 – medium/heavy, rest 60-90 sec.
1b) Push Press: 5×3@80% of 3rm – rest 60-90 sec.

Conditioning

For time:

30 Muscle-Ups
12:22, singles, controlled flash out and lock out

Friday:
1) Snatch from blocks (power position): 5X3@80% 135– rest as needed

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: 3@80% 115– rest as needed

Strength/Accessories

1) Back Squat: off 3001X4@70%, 3X4@80% – rest as needed.

2) Front Squat: off255 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

5 rounds of:

1:00 ME HSPU (6)
1:00 ME Double-Unders(50)
1:00 ME TTB (15)
1:00 Rest

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At the old HQ, CrossFit MECCA in 2007