Friday 20140829

Strength

3-Position Clean (floor, below knee, above knee)

4 sets of...

  • 1 Rep @ 60%
  • 1 Rep @ 65%
  • 1 Rep @70%

Clean Pull 

3 set of 2 reps @ 90%
3 sets of 2 reps @ 95%

Front Squat 

3 sets of 5 reps @ 70%

Backbone

Pick one…

  • 8x500m row w/ 90 sec. rests
  • 5x400m sprints w/ 90 sec. rests
  • 6x200m sprints w/ 30 sec. rests
  • 8×20 burpees w/ 60 sec rests

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Post results to comments.

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.