12/12/2014

Main – CROSSFIT

2014 Community Games Tomorrow @ 9:00 AM!!

Fitness

1000m Row (Time)

Max Effort 1000m Row
rest 4:00

“Kettlebreathe” (Time)

15,14,13…1

KB swings (american) 53/35

Breaths
rest 4:00

(M) -Short “5:00 amrap of dubs” (AMRAP – Reps)

5:00 as many dubs as possible

Performance

Metcon (No Measure)

1) Two-pause push press: 70% x5x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 70% x5x6 sets

3) Hang snatch above knee with 2 pauses: load by feel x2x5, ending at no more than 80% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 90-100% of full snatch 1RM x5x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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