Friday 20140207

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  

  • 65% x 5 reps
  • 75% x 5 reps 
  • 85% x 5+ reps (as many reps as possible) 

Then: 

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

CONDITIONING

As many rounds as possible in 12 minutes of...

12 Kettlebell Swings @ 2 Pood  
10 Burpees
30 Double-unders 

*Competitor: As prescribed 
*Established: 1.5 pood on conditioning 
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory and pull-up progressions/conditioning use 1 pood and 3x single unders.

Post loads and max reps to comments as well as rounds completed in conditioning.  

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.