140215 Saturday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-8:
Axle Clean + Press–>Jerk,
KB Windmill,
Toes to Bar,
Push-up–>Dips.

Strength/Skill Development

A1. : Hang Clean Complex #1 (Complete 4 sets of the complex. Rest 30s b/f A2. )

Hang Power Clean x 2 + FS x 1

A2. : Axle Shoulder Press (@ 21X1; 4-8 x 4. Rest 60s b/f A1. )

WOD

Metcon (Distance)

EMOM x 15 minutes

Min 1: Axle C&J x 4 (start with today’s best Axle Press x 8. Add as able.)

Min 2: Toes 2 Bar x 4-8 (NTE 30 seconds)

MIn 3: 30 seconds 10m Shuttle Run for distance.

Track shuttle run & add 10m for every completed rep of TTB over the 5 sets.