20140520

Last week...

Didn't get to WOD today... This didn't post last week...
I did work and I may have worked...

Monday

WL:

1) 5×3 Mid-hang Clean @ 80% of 3rm – 165- rest as needed

2) 5×3 Jerk @ 135 – rest as needed

Strength:

1a) 3×10 Strict Pull-ups – rest 90 sec.

1b) 3×5 Push Press @ 135, 80% of 5rm – rest 90 sec.

Tuesday

BBG

1) Tall Snatch: 4-5 light singles to warm-up 75x1, 95x1x4

2) Mid-hang Snatch: 5×3@120 (80% of 3rm)

Strength

1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
Off300
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed
Off255
Conditioning

5X400M Run – rest 1:1 see pic

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At the old HQ, CrossFit MECCA in 2007