Friday, September 27, 2013

CrossFit 

Strength:
Dynamic Effort Box Squats
12×2 @ 75% or 65% with bands

WOD
4x
8 Deadlifts (225/160)
12 GHD Sit Ups
16 Kettlebell Swings (24/32)

Mobility
1:30 of:
Monkey Bar of Death
Banded Hip Extension
Lateral Hip Opener

Weightlifting

2(1+1)x4
Clean segment pull (1″, knee, hip, finish) + Clean
(3+1)x5
Clean and Jerk @65%
5×3
Snatch Balance