Tuesday 20140916


Every 30 seconds for 10 minutes... 

2 Hang cleans + 1 Front Squat + 1 Hang Clean

Pick weight between 95-135 lb or, roughly 45-50% of your 1 RM squat clean.


In 10 minutes...

Work up to a near max effort (90-95%) Front Squat  

~Rest 3-5 minutes~


3 rounds 

10 Front Squat @ 50% of today's heavy front squat 
10 box jumps @ 30" 

*Recruit - Every minute, as opposed to 30 seconds and use PVC or barbell to develop the skill. Work to heavy FS, at 85% effort. 20" box. 
*Established - 24" box
*Competitor - As written 


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.