Wednesday 20140917



  • Snatch 3,3,3,2,2,2,1
  • BenchPress 8,6,5,4,3,2,1

*Superset = do snatch reps then, with no rest, go straight to bench press reps. Rest b/w sets. If you don't have two bars, just move quickly. 

~Rest 5-10 min~

5×5 Overhead Strict Shoulder Press



Walking lunge with 45 lb plate held overhead

*Competitor: As prescribed 
*Established: 35 lb. plate
*Recruit: 25 lb. plate

Post loads and time to comments.


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.