Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5 reps x 4 sets, Rest 2 min A2. Depth HSPU @ 20X0, 3-5 tough reps x 4 sets, Rest 2 min – add depth B: Snatch x 1; Snatch Balance x 2; Overhead squat x 3; Rest 2:00 x 5 C1. Pistols @ 51X1, 6-10/leg x 3 sets, 30 sec b/t legs C2. GH Raises @ 10X0, 10-15 x 3 sets, Rest 30 sec “A Language to Diagnose: Part 5” with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov] Rich Froning does “Grace” at 225 pounds in 4:49 – video [wmv] [mov]
