Wednesday 20140903


I know some of you are not best friends with Olympic Lifting, but it's good for you. The key is to go way light and move up from there. Perfect your form and technique and don't worry about the percents unless you have a well established, good form, max effort snatch. 


50% 2 sets of 3 reps
65% 2 sets of 3 reps
75% 2 sets of 2 reps
80% 2 sets of 1 rep
85% 3 sets of 1 rep

Snatch Pull

60% x 5 reps
75% x 5 reps
85% x 3 reps
90% 2 sets of 3 reps


3 minute AMRAP

5 Kettlebell Swings @ 2 Pood
5 Burpees

**This should be a very intense workout and in no way, shape or form fun 

*Competitor: As prescribed 
*Established: 1.5 pood
*Recruit: 1 pood 

Post rounds 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.