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
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