20141125

Brace yourself. Turkey is coming.


Barbell work: ~15:00

 

1) Power Snatch: 5x1 worked up with 1:00 rest 145, 155, 160, 165, 170

 

2) Power Clean & Jerk rest no more than 1:00, worked up 165, 185, 205, 215 miss, 215 miss

 

Strength: ~10:00

Do both back to back, rest 1:30 after; 

a) 4X5 Front Squats @ 185
b) 10x C2B pull ups

 

Conditioning workout

 

1) 4 rounds of:

 

Row 200m

15 Burpee over Rower (jump over the rower slide)

Rest 1 for 1 between rds.

10:04 total
 

*Rest as needed between #1 & #2.

 

2) For time:



15 Power Snatches 115

15  HSPU

10 Power Snatches 135

10 HSPU
5 Power Snatches 95

5 HSPU
7:14

No comments:


At the old HQ, CrossFit MECCA in 2007