140410 Thursday

IMG_5330

IMG_5330

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-10:
Stone/MB to Shoulder-alternating,
Split Stance BTNP (same reps per leg),
C2B Pull-up (Strict Rnd 1),
H-R Push-up.

Strength/Skill Development

A1. : Split Jerk ( 1-2 x 5)

A2. : Ring Rows ( @ 21X1; 4-6 x 4 – Moderate Effort. )

WOD

Metcon (Time)

30-20-10

Power Clean (60-70% of today’s best SJ x 2 NTE 115/75lbs)

H-R Push-up

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