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Wednesday, 21 December, 2011

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Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1: Push-press 5 x 4-5 @30×0; Rest 2:00 B2: Snatch Pulls 5 x 3-5 @21×1; 50% 1RM; Rest 2:00 C. 3 Muscle-ups EMOTM for 10 Minutes “Plus Size” from Practice CrossFit (OH). “A Clean Workspace” from CrossFit West Santa Cruz (CA).

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