Warm-up: Row 500m Then: 3 Rounds 10 Band good mornings 10 Walking samson stretch Workout: Deadlift 1-1-1-1-1-1-1 Powerlifting: A: Thruster 5 x 4-5 @20×1; Rest 3:00 B1: Power Snatch 1-1-1-1; Rest 10 seconds B2: Dumbbell jump squats 4 x 15; Rest 2:00 C1: Knees to Elbows 4 x 15; Rest 20 seconds C2: Ring FLR 4 x 60 seconds; Rest 1:00 “Making CrossFit Nutrition Easier” with Richard Bradford, CrossFit Journal preview video [wmv] [mov] “Gaining Strength” with Dave Lipson and Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
