Friday 20150130

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

  • 10 x 2 reps Deadlift @ 85% of 1RM [SPEED FOCUS]*

*Don't explode on these reps, just as fast as PERFECT form will allow.

Then... 

5 x 5 power snatch working up each set 

Then...

10-9-8-7-6-5-4-3-2-1

Pull-ups. Rest only as needed. 

FOUNDATION

21 – 15 – 9

Handstand push-ups 
Ring Dips
Push-ups 

*Competitor: As prescribed 
*Established: As prescribed. Bar dips. 
*Recruit: Snatch PVC or bar. Elevated box push-ups. Bench dips. 

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.