Warm-up- KB complex- 3 deadlift, 3 SDLHP, 3 swings to shoulder, 3 squats, 3 snatches. Switch arms and repeat. Gradually increase the weight for 5 minutes. Workout- Three rounds for time of: 400m run 95 pound Sumo-Deadlift High-pull, 21 reps Cool-down- The 10 minute squat-test. Get farther than you did last time! goHEAVY workout- Clean and Jerk, one rep every minute on the minute for 10 minutes. Try to increase the load every time. Post loads to comments. Gymnastics 101 Workout- Muscle-up skill-work, practice and 30 Muscle-ups for time. The Home Gym with Bill Grundler, Shell Beach Fire House – video [wmv] [mov] “Games Reflections” with Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]
