Monday, September 30, 2013

CrossFit
Strength
Max Effort Monday!: Deadlift
1-1-1-1
85%-90%-95%-102%

WOD
21-15-9
Front Squat (135/95)
Pull ups

Mobility
Double lacrosse ball low back smash
Double lacrosse ball t-spine smash
Banded lateral shoulder opener

Olympic Weightlifting
5x(2sec pause)
Power Snatch + OHS + Snatch
5x(2sec pause)
Push press + Jerk (BN) + Jerk
5×3
Jerk Dip Squat
3×3
Pause Back Squat