Saturday 20140927


In 15 minutes work up to 3 RM STRICT press

~Rest 3 min~

1 set – As many reps as possible PUSH JERK @ 100% of your 3 RM above

~Rest 3 min~

2 x 6 reps of 6″ deficit strict hand stand push ups



4 x 400m
Rest 2 min

Greater than +/- 5 seconds from your first 400m split is a 3 burpee penalty for every 1 second off.

*Competitor: As prescribed 
*Established: Elevated box push ups for strength 
*Recruit: Elevated box push ups for strength 

Post loads and splits 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.