Friday 20140214

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here

Then: 

Press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Press  

  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 

Then: 

Press 3 x 10 reps @ 50% 
Strict Chin-ups 3 x 15 reps 

CONDITIONING

Two rounds...Row, Run or Airdyne

6 x 30 sec. work/30 sec. rest. 

Rest 3 minutes between rounds. 15 total minutes. 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: No 3+ on last set, just 3 reps/2 sets on accessory and pull-up progressions. Conditioning as prescribed. 

Post loads and max reps to comments. For conditioning post total meters or calories completed.  

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.