Tuesday 11.11.14

hanley —  November 10, 2014 — Leave a comment

DCIM101GOPRO

HAPPY VETERAN’S DAY

CrossFit Lite Strength:
20 min Rotating through:
5 Bulgarian Split Squats /side
5 Kb Keg Lifts/Side
5 kb Rows/side

CrossFit Lite WOD:
Run 600 m
THEN
150 Singles
40 Box Jump Overs
30 Pull-ups
20 Knee Raises
10 Kb Deadlifts

Strength:
Clean & Jerk: 90%x4x1
Front Squat: 3 reps Every 90Sec for 8 rounds: Rounds 1-3: 80%x3, 4-6: 85%x3, 7-8: 90%x3

WOD:
Run 600 m
THEN
50 DU
40 Box Jump Overs 30″/24″
30 Pull-ups
20 T2B
10 Deadlifts 255/185

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