Saturday 20141115

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

  • 10 x 3 reps Deadlift @ 75% of 1RM [SPEED FOCUS]*

*Don't explode on these reps, just as fast as PERFECT form will allow.

Then... 

7 x 2 power clean working up each set, with speed focus 

Then...

6 x 5 muscle-up. Rest only as needed  

Substitutions:

Muscle-up: 3 pullups +3 dips (progressions as needed) 

FOUNDATION

3 rounds of…

5 kettlebell swings @ 2 pood
10 burpees
15 push press @ 75 lb

*Competitor: As prescribed 
*Established: 1.5 pood 
*Recruit: 1 pood/45 lb

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.