140430 – Uncle

DSC_0043

Modified Outlaw (423)

Barbell Gymnastics

1) EMOM for 3 sets 5x UB Hi-hang snatch. @60%… heavier than last week.

2)Clean from Hi-Blocks (power position… 5-6 plates) 1×3@90%, 1×3@85%(drop each rep easy) rest 90s between

3) Jerk from hi-boxes.  2x 3. AHAP.  Rest while waiting

Accessories

E90S alt between 1a & 1b

1a) Weighted Box Jumps: 2X10– w/ 2x DB or KB. AHAP.  Try not to leave any DNA on the boxes.

1b) Russian KBS (eye-level only) 2×10 @88/70#.  Yes, I know this is freakin’ heavy.  Attempt it Rx’d first round at least.  the objective is to complete the set UB.  If you HAVE to break, drop the weight the next set… as in go lighter, NOT drop the KB.

Conditioning

3 rounds for time of:

400m run
50x DUers
25x UB Thruster 45/33#

Since we didn’t have time for Outlaw conditioning, come to afternoon class if you can.

CFV Wednesday WOD

Deadlift 3, 3, 3, 1, 1

then “Broken Angie”

4RFT of…

25x pullup

25x pushup (CrossFit-style)

25x situp

25x squats

Advertisements
Standard

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s